Ask a Cycling Coach Podcast - Presented by TrainerRoad: Recent Episodes

TrainerRoad

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT Level I certified coach Chad Timmerman and other special guests.

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// TOPICS COVERED

(00:00) Welcome!

(00:27) Meet Will Gerling: Red Bull Bora Hansgrohe Team Nutritionist

(01:42) Pro Cycling Nutrition Insights

(04:27) Sodium Bicarbonate in Racing

(07:24) Heat and Hydration Strategies

(14:08) Sweat Testing and Practical Applications

(23:07) Evolving Perspectives on Sodium Intake

(26:05) Introduction to Carb Bombing

(28:18) Cam Jones' Unbound Nutrition Strategy

(30:21) Carbohydrate Oxidation and Testing

(34:43) Practical Considerations for High Carb Intake

(39:24 Final Thoughts and Recommendations

In today’s episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan is joined by Will Girling, Nutritionist for Red Bull Bora-Hansgrohe. They discuss the relevance of sweat testing, balancing carbohydrates and sweat in extreme heat, and discuss the new and somewhat controversial mid-race nutrition strategy called “Carb Bombing”. The episode dives into the practical applications of these nutrition strategies, the science behind them, and how you can apply this information to your own training. Share your insights and questions in the comments below. Sign up for TrainerRoad to get AI cycling coaching tailored to you!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

  • Will’s Nutrition Services: https://willgirling.com/

  • Will’s Instagram: https://www.instagram.com/willgirling

  • Red Bull Bora Hansgrohe’s Instagram: https://www.instagram.com/redbullborahansgrohe

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https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

(00:00:00) Welcome!

(00:00:32) Listener Question on Low Carb Diets and High-Intensity Training

(00:02:41) Host's Personal Experience with Low Carb and Keto Diets

(00:03:29) Research and Studies on Low Carb and Keto Diets

(00:05:13) Mechanisms of Fat Oxidation and Performance

(00:09:30) Deep Dive into Carbohydrate and Fat Metabolism

(00:31:29) Practical Applications for Athletes

(00:40:39) Understanding Body Composition and Success

(00:42:17) Glycogen Storage and Technology

(00:46:01) Periodized Carbohydrate Intake

(00:51:24) Balancing Nutrition and Training

(00:59:59) Fasted Training and Marginal Gains

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

  • The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983

  • Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999

  • Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001

  • Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017

  • Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020

  • A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021

  • Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021

  • The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021

  • A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

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NOTE: Our recording software had technical difficulties and lost the latter end of this podcast, so it ends abruptly. We’re working on recovering the original files, and if possible, will post the rest later!

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(00:00) Welcome!

(00:07) Listener's Question: Why Am I Not Seeing Better Results?

(02:41) Understanding FTP and Training Consistency

(06:00) Comparing Event Performances

(16:12) Training Plan Recommendations

(19:27) Pre-Race Preparation and Strategy

(21:34) Comparing Seasonal Performance

(24:31) Training Plan Recommendations

(31:10) Fueling Strategies for Long Rides

(36:27) Maintaining Consistent Training

In today's episode, Coach Jonathan and Nate dive deep into an athlete’s calendar to answer their question of why they didn’t see higher numbers in an annual event now that they are doing structure training. They analyze the athlete’s training calendar, compare performances from different years, and look at the impact of long weekend rides. The coaches discuss the importance of consistency, fueling strategies, and adhering to structured plans. With practical insights and recommendations, this episode offers valuable advice for athletes looking to optimize their training and performance. Let us know in the comments if you want your TrainerRoad account analyzed!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

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🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

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(00:00) Welcome!

(01:02) Alex Larson's First Gravel Race Experience

(08:59) Jonathan's Stetina’s Paydirt Race Recap and Lessons Learned

(20:36) Upcoming Races and Training Insights

(22:38) Unbound Gravel Race Preview

(33:30) Alex’s Supplement Recommendations and Usage

(49:30) Balancing Nutrition and Mental Wellbeing

In this Ask a Cycling Coach episode presented by Trainer Road, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition. They deep dive into Alex and Jonathan’s recent race experiences, Unbound Gravel, and discuss practical advice for cyclists on how to balance restrictive and non-restrictive eating habits, supplement suggestions, and the importance of structured nutrition plans.

// RESOURCES MENTIONED

  • Alex Larson Nutrition: https://alexlarsonnutrition.com/

  • Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

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🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

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(00:00) Welcome!

(01:00) How SofĂ­a Tapers for Races

(05:34) Sofía’s Thoughts on How Drafting Rules Will Affect Women’s Racing

(12:11) Sofía’s Equipment and Bike Setup

(19:53) Sofía’s Tire Choices for Unbound

(20:20) How SofĂ­a Uses Heat Training

(24:32) Keegan's Rollercoaster Season

(25:48) Keegan’s Approach to Altitude Training

(30:48) Keegan’s Thoughts on MTB vs. Gravel Tires

This week, Coach Jonathan checks in with pro cyclists Keegan Swenson and SofĂ­a Gomez VillafaĂąe as they finalize their training for Unbound Gravel. SofĂ­a discusses her training adjustments, the evolution in women's racing strategies, and optimizing equipment for gravel racing. Keegan shares his insights on altitude training, his motivations for the season, and detailed thoughts on tire and suspension setups. Tune in for exclusive pro tips and behind-the-scenes insights from two of the best off-road cyclists in the world!

// RESOURCES MENTIONED

  • Tobin’s Instagram: https://www.instagram.com/mctubbin

  • ht.sqd’s Instagram: https://www.instagram.com/ht.sqd

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

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🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

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// TOPICS COVERED

(00:00:00) Welcome!

(00:01:01) Rapid Fire Questions with Tobin

(00:02:39) Training Preferences and Strategies

(00:04:22) Tobin’s Favorite and Least Favorite Races

(00:05:53) Tobin’s Equipment Preferences and Choices

(00:15:24) How Tobin Analyzes His Season of Racing

(00:21:59) How Gravel Tactics are Different From Road

(00:39:30) How to Understand if Your FTP is Wrong

(00:58:02) How to Do Endurance on MTB Trails

(01:08:36) Managing Expectations and Comparisons in Cycling

In this episode, Coach Jonathan is joined by Santa Cruz ht.sqd’s Tobin Ortenblad to discuss gravel racing tactics, why your Zone 2 training isn’t making you faster and how to fix it, and the importance of skill work for mountain biking. Tobin and Jonathan cover a wide range of topics including interval training preferences, race tactics for gravel and road, choosing between different equipment setups, and finding motivation despite feeling slow. They also tackle listener questions on optimizing training when managing a full-time job and family commitments. Don't miss out on this insightful episode that’s sure to help you become a better cyclist. Got questions? Drop them in the comments below!

// RESOURCES MENTIONED

  • Tobin’s Instagram: https://www.instagram.com/mctubbbin

  • ht.sqd’s Instagram: https://www.instagram.com/ht.sqd

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

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🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

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// TOPICS COVERED

(00:00) Welcome!

(00:35) Listener Question: Understanding Sweat Test Results

(06:23) Listener Question: ERG Mode vs. Resistance Mode

(11:55) Listener Question: Training with a Broken Collarbone

(17:49) Trainer Road Throwdown Series Announcement

(19:26) Listener Question: Tips for Zwift Racing

(31:30) Conclusion and Final Thoughts

Coach Jonathan Lee addresses a variety of listener questions covering the interpretation and application of sweat test results, the pros and cons of using ERG mode in indoor training, and how to optimize performance and drafting tactics during Zwift races. Additional insight is provided on the best ways to recover from a collarbone injury while minimizing fitness loss.

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

View Details

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

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// SHARE AND RATE THE PODCAST!

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⁠

// TOPICS COVERED

(00:00) Welcome!

(00:40) Training Between Races

(01:34) Mediterranean Epic and Training Insights

(05:11) Cadence and Bike Setup

(08:06) Tucson Training Block

(10:13) Sea Otter Race Challenges

(16:04) Mental Resilience and Moving Forward

(21:29) Upcoming Races and Strategy

(25:48) Listener Questions and Training Tips

(39:28) Building Confidence in Your Choices

(42:02) Managing Social Media's Impact on Athletes

(49:39) Finding the Ideal Brake Lever Angle

(57:05) Balancing Training and Recovery

(59:24) Optimizing Training for Better Performance

Coach Jonathan Lee and pro cyclist Hannah Otto discuss the delicate balance of training and recovery. Hannah shares her insights on training strategies, managing social media during race weeks, and bike setup tips for optimal performance. The episode also includes a deep dive into an athlete's training calendar to identify areas for improvement, revealing the benefits of structuring your workouts and focusing on recovery.

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

View Details

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

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// TOPICS COVERED

(00:00) Welcome!

(00:28) Is High Carb Intake Making Cyclists Diabetic?

(04:00) Carbohydrate Metabolism Deep Dive

(08:22) Insulin's Role in the Body

(11:19) The Impact of Diet and Lifestyle on Insulin Resistance

(15:36) Scientific Insights and Research on Insulin Sensitivity

(24:40) Understanding Glycogen Depletion and Flux

(26:15) The Role of A1C in Diagnostics

(29:46) A1C and Cyclists: Contextual Considerations

(33:32) Impact of Carbohydrate Intake on A1C

(45:09) Balancing Diet and Exercise for Cyclists

(49:50) Concluding Thoughts and Recommendations

In today's episode, Coach Jonathan and Dr. Kyle Pfaffenbach from Eastern Oregon University delve into the complex relationship between high carbohydrate intake and diabetes in athletes. They discuss Michael's question about elevated A1C levels, explaining how carbs are processed, the role of insulin, and the effects of exercise. Gain insights into managing carbohydrate intake and maintaining a healthy diet as a cyclist. Let us know your thoughts in the comments below!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

View Details

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

😃 RSVP for the Group Ride with Pete!: https://www.zwift.com/events/view/4954975

🤝Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// SHARE AND RATE THE PODCAST!

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Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED

(00:00) Welcome!

(01:01) Rapid Fire Questions with Pete Morris

(02:46) Discussing Tulsa Tough and Training Preferences

(11:21) Pete's Bike Shop!: Free Lap Collective

(17:34) Trainer Road Throwdown Series and Group Ride Announcement

(21:15) Women's Paris Roubaix

(25:12) The Evolution of Competitive Cycling

(25:29) Tadej and Matthieu’s Paris-Roubaix battle

(27:07) Tactical Moves and Team Dynamics

(30:15) The Rise of New Cycling Stars

(32:01) Comparing Legends: Tadej vs. Lance

(35:31) Innovations and Strategies in Modern Racing

(43:24) Gravel Racing Tactics and Trends

(52:20) The Future of Gravel World Championships

(55:25) Specialized Domination in XC World Cups

(55:43) Analyzing a Dedicated Athlete's Account

(01:05:25) Age and Its Impact on Performance

(01:12:52) Training Strategies for Aging Athletes

(01:21:05) Balancing Training with a Busy Schedule

(01:27:20) Conclusion and Upcoming Events

Jonathan and Pete Morris dive deep into the impacts of aging on fitness, exploring how to slow down the decline and maintain peak performance. They analyze a long-time user's TrainerRoad account, providing personalized feedback and recommendations to maximize training effectiveness. They also discuss strategies for managing a busy workweek while optimizing weekend training. Plus, hear their insightful breakdown of recent racing events and team tactics, and get excited about the latest updates from Pete's bike shop, Free Lap Collective. Don't miss out on the valuable tips and racing analysis in this episode.

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

  • Free Lap Collective Website: https://www.freelap.cc

  • Free Lap Collective Strava Club: https://www.strava.com/clubs/1148925

  • Free Lap Collective Instagram: https://www.instagram.com/freelap.cc

  • https://trainerroad.cc/raeburn2008

  • https://trainerroad.cc/tanaka2008

  • https://trainerroad.cc/coggan1992

  • https://trainerroad.cc/Wilkinson2018

  • https://trainerroad.cc/Lepers2010

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

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// TOPICS COVERED

(00:00) Welcome!

(01:39) New Features in TrainerRoad

(06:38) Listener Question: Is FTP Dead?

(07:52) The Importance of FTP and Other Metrics

(14:48) Durability vs. FTP

(24:20) Understanding Aerobic Fitness and FTP

(25:13) The Importance of Training Systems

(26:45) Addressing FTP Misconceptions

(27:15) In-Depth Analysis of Dave's Training

(30:24) How to Know When Your FTP is Too Low

(40:19) Signs You Aren’t Recovering Enough

(48:15) Final Thoughts and Upcoming Events

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and Nate dive into the hotly debated topic of whether FTP is still relevant. They analyze training mistakes by looking at a real rider's career and discuss how to optimize your cycling training. The episode also covers the latest TrainerRoad features, the importance of consistency in training, and how to properly use TrainerRoad to get faster. They also answer a listener's question about the focus on FTP versus other metrics. Tune in for valuable insights and practical tips on making the most of your training plan. Have questions or want your training calendar analyzed? Drop a comment below!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

🤝Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// SHARE AND RATE THE PODCAST!

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Google Podcasts: ⁠https://trainerroad.cc/google⁠

// TOPICS COVERED

(00:00) Welcome!

(00:40) Training Between Races

(01:34) Mediterranean Epic and Training Insights

(05:11) Cadence and Bike Setup

(08:06) Tucson Training Block

(10:13) Sea Otter Race Challenges

(16:04) Mental Resilience and Moving Forward

(21:29) Upcoming Races and Strategy

(25:48) Listener Questions and Training Tips

(39:28) Building Confidence in Your Choices

(42:02) Managing Social Media's Impact on Athletes

(49:39) Finding the Ideal Brake Lever Angle

(57:05) Balancing Training and Recovery

(59:24) Optimizing Training for Better Performance

Coach Jonathan Lee and pro cyclist Hannah Otto discuss the delicate balance of training and recovery. Hannah shares her insights on training strategies, managing social media during race weeks, and bike setup tips for optimal performance. The episode also includes a deep dive into an athlete's training calendar to identify areas for improvement, revealing the benefits of structuring your workouts and focusing on recovery.

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

  • Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: ⁠https://trainerroad.cc/3HTFXNi⁠

  • Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

  • TrainerRoad on Instagram: ⁠https://www.instagram.com/trainerroad/⁠

  • TrainerRoad Forum: ⁠https://trainerroad.cc/3uHvLnE⁠

  • TrainerRoad on Strava: ⁠https://www.strava.com/clubs/trainerroad⁠

  • TrainerRoad on Facebook: ⁠https://www.facebook.com/TrainerRd⁠

  • TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

  • Learn more about TrainerRoad: ⁠https://trainerroad.cc/3LBb5Ur⁠⁠

  • Listen to the Successful Athletes Podcast: ⁠https://trainerroad.cc/3JmKrN5⁠

  • Listen to the Science of Getting Faster Podcast: ⁠https://trainerroad.cc/3LpuIhP⁠

  • Training Blog: ⁠https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(00:26) Rapid Fire Questions with Hannah Otto

(02:16) Hard Workout Types

(09:55) Training Calendar Review: Signs You’re Doing Too Much

(27:20) Addressing Cadence and Power Balance

(27:48) Understanding Zone Two Training (Myths)

(30:50) The Role of Cadence in Training Adaptations

(41:03) Balancing Heart Rate and Power in Training

(48:35) Adapting Training Plans for Optimal Performance

Coach Jonathan Lee and professional gravel cyclist Hannah Otto discuss optimizing Zone 2 training, the pitfalls of overtraining, the significance of proper recovery, and the effect of cadence and heart rate on power-based training. They also answer listener questions on training load, heart rate discrepancies in cycling and running, and the utility of training metrics. Gain valuable insights on structured training and practical tips for enhancing your performance in this episode. Drop a comment below if you have questions or want your TrainerRoad account analyzed!

// RESOURCES MENTIONED

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto/

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(00:17) Weather Challenges and Course Adjustments

(01:20) Race Day Delays and Management

(02:54) Final Day Reflections

(03:53) Overall Experience and Lessons Learned

(09:29) Support Crew and Logistics

(11:40) Shoutouts and Acknowledgements

(17:33) Closing Remarks and Sponsor Thanks

Wrapping up Cape Epic 2025 In today's episode, we recap the final stage of the 2025 Cape Epic with Team CycleSport.com's Alex Wild and Zach Calton. We discuss the challenges they faced during the race, including a stage shortening due to torrential rain and the significant delays on race day. Alex and Zach share their personal experiences and reflections, including handling race day stress, logistical hurdles, and their overall takeaways from the event. Special shoutouts go to their supporters, both on and off the trail. Join us for an insightful look into one of the world's toughest mountain bike stage races.

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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// TOPICS COVERED

(00:00) Welcome!

(00:24) Horrendous Mud and Wrong Turns

(05:23) Contact Lens Struggles and Stage Performance

(07:41) The Brutality of the Race

(09:24) Mechanical Issues and Team Dynamics

(11:50) Looking Ahead to the Final Stage

In today's episode, we recap the penultimate stage of the 2025 Absa Cape Epic, an intense 97-kilometer ride through muddy and challenging conditions. Join Team CycleSport.com's Alex Wilde and Zach Colton as they share their harrowing experience of missed turns, dealing with muddy contacts, and persevering through mechanical issues. Despite the setbacks, the team moved up in the general classification standings. Hear reflections on the grueling nature of the race, the camaraderie among riders, and the anticipation for the final stage. Don't forget to send your support and check out CycleSport.com for your biking needs!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(01:50) Zach’s Nightmare Mechanical

(11:59) Will Zach keep racing Cape Epic?

(18:32) Looking Ahead to Stage 6

In today's episode, we recap the rigorous Stage 5, also known as the Queen Stage, of the 2025 Absa Cape Epic. This stage included a total distance of 98 kilometers and 2,850 meters of climbing. Alex and Zach faced severe challenges, including a crash and a catastrophically broken rear wheel, which led to time-consuming struggles including shouldering the bike and walking without shoes to reach the tech zone. Despite debates on whether to continue or pull out of the race, both Alex and Zach discuss their resolutions to push through adversity. We also provide a preview of the next stage, covering the expected route and weather conditions. Stay tuned to hear their gripping journey and perseverance! Don't forget to leave your messages of support and check out CycleSport.com to help support Alex and Zach.

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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// TOPICS COVERED

(00:00) Welcome!

(00:55) Alex’s Heat Challenges and Hydration Issues

(02:15) Zach’s Physical Struggles and Adaptations

(07:10) Race Strategy and Performance Analysis

(11:10) Looking Ahead to the Queen Stage

Alex and Zach discuss their experiences with continued heat, and unexpected challenges like leg pain and crashes. They discuss some crazy power data and cool tactics they’ve used to move up in the field. The team also previews the challenging Queen Stage and shares their strategy for tackling it. Tune in for insights and support Alex and Zach on their journey!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:13) Stage 3 Performance Recap

(00:40) Battling the 104Âş/40Âş Heat!

(01:28) Managing Nutrition and Hydration

(03:14) Race Strategy and Competitor Dynamics

(04:25) Course Details and Challenges

(07:44) Weather Forecast and Equipment Adjustments

(08:53) Looking Ahead to Stage 4

Join us for Stage 3 recap of the ABSA Cape Epic 2025 with Team CycleSport.com’s Zach Calton and Alex Wild!40º / 104º temperatures made for a scorching day that even caused the race organizers to prematurely cancel the stage for amateurs at 2:00pm local time.Alex and Zach share how they adjusted nutrition, hydration strategies, and equipment choices that helped them cope with the grueling conditions. Support Zach and Alex by following their journey and engaging with them on instagram. Leave your comments and encouragement below!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(01:33) The flat tire from hell

(08:16) How to Recover from Adversity Mid-Race

(11:32) Stage 3 2025 Absa Cape Epic

(18:11) Conclusion and Final Thoughts

Join Coach Jonathan for a thorough breakdown of stage two of the 2025 ABSA Cape Epic with team Cycle Sports' Alex Wild and Zach Kelton. They discuss the challenges faced in a 66km time trial, including mechanical failures, and how they impacted the team's performance. Learn about the race rules, personal experiences, and the team's strategy moving forward. Support their racing efforts by following the sponsor links and using the discount codes shared in this episode!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:11) Cape Epic 2025 Stage 1 Breakdown

(00:43) An absolutely brutal start

(03:01) Partner Race Strategies and Tactics

(05:33) Managing Physical and Mental Fatigue in a stage race

(15:19) Logistics of transfer stages in Cape Epic

(18:05) Looking Ahead to the Time Trial

Join Coach Jonathan Lee, Alex Wild, and Zach Calton from the CycleSport.com team as they recap Stage 1 of the 2025 Absa Cape Epic. Alex and Zach were able to move up two positions in GC on a truly chaotic day. We cover the intense wind, dust, sketchy trails, and extremely hard start from Stage 1. We also get into how to manage frustration and expectations when your performance doesn’t match your expectations. Tune in for this and a look ahead at tomorrow’s extremely long 66km/41mi Time Trial Stage!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(01:12) How to Build a Race Strategy for Cape Epic

(12:10) Managing Heat and Hydration at Cape Epic

(14:36) How Alex Wild and Zach Calton warmed up at Cape Epic

(17:22) Cape Epic Stage 1 Preview

Get an exclusive inside look at the Cape Epic with team CycleSport.com’s Alex Wild and Zach Calton. They break down their performance in the prologue, discuss their pacing strategies and team dynamics, and share insights on tackling challenging climbs and technical descents. Plus, they delve into heat management, their warm-up routines, nutrition strategies, and what to expect in Stage 1 of the Absa Cape Epic tomorrow!Follow their journey through the Cape Epic and learn from their experiences all week!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:50) Pre-Race Nerves and Expectations for Cape Epic 2025

(04:07) Cape Epic 2025 Race Overview

(06:16) Heat Training and Equipment Setup

(14:24) Alex and Zach’s Nutrition Strategies

(20:44) Race Strategy and Team Dynamics

(25:37) Closing Remarks and Final Thoughts

Join Coach Jonathan Lee, Alex Wild, and Zach Calton from Team CycleSport.com as they prepare for the 2025 edition of Cape Epic, the world’s hardest and most grueling marathon mountain bike stage race. Alex and Zach will be giving us an inside look at their Cape Epic experience with short 15 minute podcast check-ins after every stage. In this episode, Alex and Zach discuss their unique training routines, bike setups, nutrition plans, and overall race strategy!

// RESOURCES MENTIONED

  • Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World

  • Support their sponsor, Cyclesport.com! https://www.cyclesport.com/

  • Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/

  • Follow Zach on Instagram: https://www.instagram.com/zachcalton/

  • Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(04:14) Training Insights and Strategies

(05:54) Crazy Zwift Club Stats!

(09:33) Why Hasn’t His FTP Gone Up??

(11:55) FTP Testing Methods and Insights

(29:57) Understanding FTP and CTL

(31:16) How Alfred got a higher FTP with lower volume

(33:53) Post-Workout Surveys and Their Benefits

(35:12) Master's Plan and Key Workouts

(38:16) VO2 Max Workout Problems

(42:00) Avoiding Common Training Mistakes

(58:04) Consistency and Carbs: Keys to Success

Coach Jonathan and Nate Pearson discuss how to raise your Functional Threshold Power (FTP) with less training volume but better results. Using Alfred's training data as a case study, they delve into the effectiveness of structured training versus unstructured group rides and VO2 max workouts. They also highlight the importance of consistency, carbohydrate intake, and the role of post-workout surveys in optimizing performance. Learn actionable tips for maximizing your cycling gains and join the conversation in the comments below to have your own training analyzed!

// RESOURCES MENTIONED

  • Zwift Club Stats on Instagram: https://www.instagram.com/p/DGwACWhy-OQ/?img_index=1

  • Mauna Kea Podcast: https://www.trainerroad.com/blog/ask-a-cycling-coach-episode-124-mauna-kea-training-while-traveling-5-strength-training-exercises-and-more/

  • Polarized + Pyramidal Study: https://link.springer.com/article/10.1007/s40279-024-02149-3

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:00:28) Alex Larson's Training Journey

(00:04:19) Balancing Training and Family Life

(00:09:52) Nutrition Strategies for Late Night Workouts

(00:18:58) Fueling and Recovery Insights from Alex

(00:30:21) Jonathan's Recovery Nutrition

(00:33:54) Navigating Weight and Self-Perception

(00:36:46) The Impact of Injury on Weight and Self-Image

(00:39:39) Exciting Announcements and Upcoming Events!

(00:40:51) Listener Questions: Nutrition and Weight Loss

(00:42:33) Artificial Sweeteners and Cycling

(00:48:20) Budget-Friendly Nutrition for Cyclists

(00:58:49) Sustainable Weight Loss Strategies

In today's episode, Coach Jonathan is joined by registered dietitian Alex Larson to discuss practical and effective ways to optimize your nutrition and training as a cyclist. They dive into Alex's personal training journey, her impressive FTP increase, and how she manages her diet and training around a busy family life. Jonathan and Alex also address listener questions on artificial sweeteners, budget-friendly nutrition items for on the bike, and strategies for safe and sustainable weight loss. Learn how to tailor your diet to your training needs and improve your performance on the bike. Don't miss this insightful episode packed with practical advice and expert tips. Let us know your thoughts in the comments below!

// RESOURCES MENTIONED

  • Alex Larson Nutrition: https://alexlarsonnutrition.com/

  • Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Introduction and Guest Introduction

(00:01:11) Mediterranean Epic Overview

(00:03:27) Race Strategy and Goals

(00:09:27) Warmup Techniques and Insights

(00:21:12) Nutrition Strategies

(00:25:14) Mental and Physical Recovery

(00:29:36) Dealing with Flats and Mechanical Issues

(00:40:16) Should Amateurs Not Race with Pros?

(00:46:10) Racing Tactics and Strengths

(00:52:19) The Importance of Data in Racing

(01:02:28) Mental Blocks and Overcoming Challenges

(01:21:40) Recovery and Future Plans

In today's Ask a Cycling Coach podcast, Hannah Otto joins TrainerRoad to share insights from her recent Mediterranean Epic race experience. Jonathan and Hannah cover everything from strategic racing details to overcoming mental blocks and discuss testing nutrition and recovery approaches. Hannah also shares valuable tactical advice, mental strategies for marked racers, and explores how bike computer data can influence race-day decisions. Tune in for actionable takeaways, motivation, and more! Drop your questions for upcoming guests in the comments below!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Zwift + TrainerRoad – It’s Finally Here! 🥳

Join us today for a Happy Hour Zwift Ride: https://www.zwift.com/events/view/4830567

Join the TrainerRoad Zwift Club: https://www.zwift.com/clubs/c85b96b9-d756-4946-8581-16ab1dc7e4bd/join

RSVP for the TR x Zwift Group Ride: https://www.zwift.com/events/view/4801567

Learn more in the TrainerRoad Forum: https://www.trainerroad.com/forum/t/zwift-trainerroad-integration-is-live/100555

Get the right workout every time in Zwift!📆

If you follow a Training Plan, your scheduled workouts will show up in the “For You” section of Zwift every day, and TrainerRoad will automatically adapt your plan in the background so all you have to do is open Zwift and train!

🧠 If you don’t follow a training plan, TrainerRoad will analyze all of your training in the background and give you an AI-recommended workout every day.

🎽 Anybody with a TrainerRoad account gets the TrainerRoad kit, and we think it’s the best looking kit in the game ;)

🤝 You can join the TrainerRoad Zwift Club for group rides, races, and an awesome group of cyclists that want to get faster just like you.

It’s serious training and serious fun, together at last!It’s live for all TrainerRoad and Zwift Subscribers!

Sign up and connect your accounts now at https://www.TrainerRoad.com

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

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// TOPICS COVERED

(00:00) Welcome!

(00:29) Analyzing Mattheu’s FTP Drop

(01:19) The Connection Between FTP and TSS

(03:03) How Consistency Affects FTP

(05:38) Structured vs. Unstructured Workouts

(07:58) Monthly Breakdown of Training

(15:56) Tips to Raise Your FTP

In today's episode, Coach Jonathan dives into the detailed analysis of an athlete's training calendar to understand why their FTP has been decreasing despite continued training. Jonathan analyzes his training stress score (TSS), structured workouts, outdoor rides, rest weeks, and consistency. Jonathan highlights the importance of following structured plans, avoiding workout stacking, respecting fatigue detection, and staying consistent in training. Discover practical insights and recommendations for improving your training and FTP in this informative episode. Drop a comment below if you want your TrainerRoad account analyzed!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:00:19) Coach Jonathan’s collarbone surgery

(00:07:16) How to know when to return to competition

(00:14:43) Nutrition tips to help injury recovery

(00:36:29) Hannah Otto’s big new sponsors

(00:40:37) How to set up a new bike

(00:46:04) Privateer vs. Factory Teams

(00:52:12) Training and Racing Strategies

(00:57:04) Why are new bikes so heavy?

(01:06:50 Nutrition for Junior Athletes

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:46) Alex Wild's Racing Goals for 2025

(01:11) Should the Life Time Grand Prix Change Their Rules?

(04:39) How to keep training after a big race (Unbound Gravel)

(06:36) Gravel World Championships vs. Lifetime Grand Prix

(14:56) Balancing Multiple A Events

(20:12) Training Periodization strategies for a whole season

(26:33) Alex’s favorite type of workouts + training tips

(36:01) Equipment and Nutrition Updates

Join Coach Jonathan Lee and pro cyclist Alex Wild as they discuss how Alex manages training periodization over a whole season, including details on Alex’s 2025 race calendar. In this episode, they explore strategic race selections, whether or not the Life Time Grand Prix should change their rules, and the importance of mental and physical recovery in peak performance. Alex shares insights into his training regimens, such as high-endurance rides and the benefits of training with specific micro-periodization. They also touch on equipment and nutrition plans, offering tips to help athletes at all levels. Don’t miss this comprehensive guide to mastering your race season!

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

  • Alex’s Instagram: https://www.instagram.com/alexwildmtb/

  • Alex’s Strava: https://www.strava.com/pros/80190

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(01:28) Greg's Training Progress and Challenges

(03:24) Analyzing Greg's Training Calendar

(04:11) Impact of Skiing on Training

(06:01) Importance of Rest and Recovery

(07:26) Greg's Strength Training Routine

(08:03) Adjusting Training Plans for Optimal Performance

(10:33) Heart Rate Analysis and Training Adjustments

(13:05) The Role of Group Rides and Races

(22:24) Cadence and Power Output Observations

(26:18) Training Calendar Analysis

(27:45) Impact of Blood Donation on Performance

(35:14) Strength Training Recommendations

(46:08) Peaks Challenge and Personal Updates

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts analyze listener Greg’s training calendar to identify what's working and what's not. They discuss the importance of recovery, proper training structure, how overtraining can hinder performance, how blood donation impacts performance, and adjustments to get faster are suggested to optimize training and recovery effectively.

// RESOURCES MENTIONED

  • Sign up for TrainerRoad! https://trainerroad.cc/GetFaster

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:01:15) Creatine's Impact on Performance and Misconceptions

(00:02:44) When Creatine May Not Be Beneficial

(00:04:36) Understanding Energy Systems and Creatine's Role

(00:06:25) Creatine's Benefits in High-Intensity Situations

(00:09:59) Misconceptions About Fat Burning and Exercise Intensity

(00:19:47) Creatine and Glycogen Storage

(00:25:20) The Weight Obsession in Cycling and Endurance Sports

(00:27:00) The Role of Glycogen in Short Efforts

(00:29:41) The Safety and Benefits of Creatine

(00:33:29) Dosage and Safety of Creatine

(00:35:14) Creatine and Weight Management Strategies

(00:43:52) The Science Behind Creatine Phosphate

(00:47:38) TrainerRoad: AI Cycling Coaching

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Dr. Kyle Pfaffenbach joins to discuss the use of creatine for cyclists. The conversation covers the benefits of creatine for endurance athletes, especially its role in events with surges and sprint finishes, backed by recent research. They talk about the common misconceptions surrounding creatine, particularly the fear of weight gain due to water retention, and how it impacts overall performance. The discussion also delves into how creatine improves glycogen storage, energy systems, and muscle quality, and addresses practical concerns on when and how to take it. The importance of individualized plans based on specific athletic needs and contexts is emphasized throughout.

// RESOURCES MENTIONED

  • NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494 https://youtu.be/KwKswlCyoiI

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:01:05) Case Study: Matthew's FTP Stagnation

(00:02:09) Analyzing Training Patterns

(00:02:49) Unstructured vs. Structured Training

(00:03:50) Weekly Training Breakdown

(00:07:22) Outdoor Training Insights

(00:16:23) Adjusting Training Plans

(00:18:14) Strength Training and Rest Days

(00:28:22) Early Morning Workouts and Nutrition

(00:36:57) Upcoming Podcast Challenge Race

(00:39:16) Discussing the Peaks Challenge

(00:39:44) Australian Wildlife and Cycling Culture

(00:40:43) Race Strategy and Preparation

(00:46:38) Training and Nutrition Plan

The podcast features a detailed case study of an athlete named Matthew, exploring his FTP stagnation, training habits, and how improvements can be made. The episode also includes discussions on nutrition, optimal training practices, and strategic adjustments to both training intensity and recovery routines. Additionally, Jonathan shares insights into his preparation for the upcoming Peaks Challenge in Falls Creek, Australia, including his training plan, bike setup, nutrition strategy, and overall goals.

// RESOURCES MENTIONED

  • Strength Training Research Review Podcast: https://youtu.be/OCXIkWvBTZs?feature=shared

  • Strength Training with Derek Teel: https://youtu.be/rq3YIA4FoPE?feature=shared

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:00:11) Understanding FTP and w/kg

(00:02:02) Why a High FTP Makes EVERYTHING Easier

(00:05:53) What is FTP and How Do You Test It?

(00:15:20) The Best Workouts and Training Plans to Raise FTP

(00:21:05) Why You Need to Balance Training and Recovery

(00:25:29) Consistency and Long-Term Gains

(00:43:13) Analyzing Training Patterns and Fatigue

(00:45:04) Adjusting Training Plans for Optimal Performance

(00:46:14) The Importance of Consistency and Patience

(00:47:29) FTP Improvements and Training Adjustments

(00:55:56) Racing Strategies for Higher FTP

(01:01:25) The Role of Team Dynamics in Racing

(01:14:02) Sprint Tactics and Power Management

In this episode of the 'Ask a Cycling Coach Podcast' presented by TrainerRoad, hosts Jonathan Lee, Hannah Otto, and CEO Nate Pearson dive deep into the concept of Functional Threshold Power (FTP) and share expert strategies to increase your FTP. They address listener questions about the best training plan for raising watts per kilogram (W/kg) and cover essential training principles like volume vs. intensity and time under tension. The discussion also highlights the importance of consistency, training balance, and race tactics using a high FTP, with practical advice for road and crit racing. Join the discussion and learn effective strategies to improve your cycling performance and achieve your training goals!

// RESOURCES MENTIONED

  • Race Analysis YouTube Videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:00:32) Returning to Training After Burnout

(00:03:14) How Hannah Managed Burnout in 2024

(00:07:14) The Importance of Rest and Recovery

(00:18:39) Fueling and Nutrition for High Training Loads

(00:41:10) How High Can Your FTP Get?

(00:46:19) How Does Your FTP Rank Compared to Other Cyclists

(00:49:33) Triathlon Training Tips

(00:50:56) Swimming Technique and Training

(00:54:17) Coach Jonathan’s Swimming Problems

(01:15:13) Training Recommendations for Busy Schedules

In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the focus is on restarting training after an off-season or experiencing burnout. Joined by pro cyclist Hannah Otto, the hosts discuss a listener's question about overcoming mental fatigue and loss of motivation after burnout. They dive into favorite hour-long workouts, managing training load, and the importance of nutrition and rest. They also touch upon the benefits of tracking workouts using TrainerRoad, even if training outdoors. This episode is packed with insights for cyclists of all levels looking to get back into their training routine.

// RESOURCES MENTIONED

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:11) Overview of the Study

(00:57) Study Methodology and Participant Details

(06:58) Training Protocols Explained

(10:30) Cycling Training Details and Considerations

(13:14) TrainerRoad Ad: What it’s like to use TrainerRoad!

(15:49) Study Results: Strength vs. Core Training

(20:14) Discussion on Strength Training Benefits

(23:19) Core Training: Minimal Impact?

(29:03) VO2 Max and Body Composition Insights

(36:23) Conclusion and Practical Takeaways

Join the Ask a Cycling Coach Podcast as they analyze a 2024 study by Sitko and colleagues on how incorporating strength and core training with cycling can significantly boost power output. Hosts Coach Jonathan Lee and Sarah Laverty discuss the distinct impacts of strength training, core training, and just cycling during the off-season. The study involved 36 well-trained cyclists divided into three groups, each following different training protocols over 12 weeks. Key topics include the effects on power profiles, VO2 max, and body composition. Learn how strength training can help you maintain and even improve fitness during base training.

// RESOURCES MENTIONED

  • Influence of Conventional Resistance Training Compared to Core Exercises on Road Cycling Power Output. Sitko, et al., 2024: https://trainerroad.cc/sitko2024

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00:00) Welcome!

(00:00:09) Discussing Kristian Blummenfelt’s crazy habit of vomiting

(00:05:30) Physiological Mechanisms Behind Gut Distress

(00:13:15) Impact of Heat and Exercise on the Gut

(00:20:19) Potential Causes of Kristian’s Gut Issues

(00:31:59) When to DNF a Race While Sick

(00:34:12) Nutritional Strategies and Challenges

(00:37:42) Hyponatremia and Fluid Balance

(00:52:14) Probiotics and Gut Health

(01:00:18) Practical Advice and Final Thoughts

Dr. Kyle Pfaffenbach from Eastern Oregon University discusses nutrition and causes of gut distress for endurance athletes, exemplified by Kristian Blummenfelt’s recent vomiting episode at IRONMAN World Championships in Kona. Kyle covers factors such as intense exercise, heat, blood flow, changes in bike position, and hydration. Additionally, the episode explores strategies to mitigate gastrointestinal issues, including the use of glutamine and probiotics, highlighting the complexity of individual responses to nutrition and exercise conditions.

// RESOURCES MENTIONED

  • Kristian vomiting at Kona: https://www.instagram.com/triathletemag/reel/DBmTiMxSrVd/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(00:00) Welcome!

(00:40) High Carbohydrate Intake in Endurance Sports

(03:34) Differences Between Elite and Average Athletes

(05:05) Building a Nutrition Plan for Cyclists

(07:41) Calculating Caloric Demands for Pro Cyclists

(10:41) Managing Weight and Hydration in Training

(18:16) Balancing Fiber Intake During Grand Tours

(20:25) Macro Guidelines for Cyclists

(25:22) Common Nutrition Mistakes Cyclists Make

(27:10) Fueling Strategies for Endurance Rides

(30:03) Carbohydrate Periodization Explained

(35:59) Nutrition for Pro Cyclists During Grand Tours

(43:12) Practical Nutrition Tips for Everyday Cyclists

(49:19) Final Thoughts and Resources

Will Girling has been the lead nutritionist at EF Pro Cycling during an era of massive change in cycling nutrition. He joins us for a dive into the intricacies of endurance nutrition for pro and average cyclists alike, including high carbohydrate intake during competitions, strategic fueling for grand tours, and the variance in individual nutritional responses. Get practical tips for amateurs, the importance of proper nutrient timing, common nutrition mistakes, and the essentials of building a well-rounded diet for cyclists.

// RESOURCES MENTIONED

  • Will Girling’s Nutrition Coaching: https://willgirling.com/

  • The Flavor Thesaurus book: https://a.co/d/1y98lvt

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

00:00:00 Welcome!

00:00:24 Crazy podcast stats!

00:02:17 What Alex is learning getting back into training

00:05:23 Indoor Training and Equipment Discussion

00:15:46 Drafting Tips and Group Riding

00:18:59 Triathlon Drafting Controversy

00:34:13 2025 Podcast Race!

00:37:07 Optimizing Macros and Body Composition for Cyclists

00:38:28 Crucial Nutrition Tips for Cyclists

00:39:46 Is 2 or 3-Day per Week Nutrition Plan Worth It?

00:58:33 The Benefits of Creatine for Athletes

01:07:31 A Dietician’s Perspective on GLP-1s for Cyclists

In this milestone 500th episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts discuss a variety of topics including macro meals for cyclists, staying fit in your 30s and beyond, and the importance of adjusting nutrition strategies. Special guest Alex Larson, a registered dietitian, joins to share insights on protein intake, fueling strategies, and their personal experiences with indoor training. They also touch on the significance of supplements like creatine and the effectiveness of maintaining consistent nutrition even on busy days.

// RESOURCES MENTIONED

  • Alex Larson Nutrition: https://alexlarsonnutrition.com/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

00:00 Welcome!

00:36 Study Overview and Participant Details

03:35 How to deplete your glycogen stores

11:13 How they tested if caffeine improved carb loading

17:28 Results and Findings

23:24 Practical Applications and Recommendations

28:32 Discussion and Final Thoughts

A 2021 study examined the effects of caffeine intake post-training and its influence on glycogen replenishment, and the results are surprising! We go deep into the methodology, results, and practical implications of the study for athletes, especially those with tight training schedules or double session days. We also cover nuanced insights into glycogen synthase activity, blood glucose, and insulin levels in response to caffeine consumption after exhaustive exercise.

// RESOURCES MENTIONED

  • Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Loureiro, et al., 2021: https://trainerroad.cc/loureiro2021

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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// TOPICS COVERED

00:00 Welcome!

00:12 Understanding Enduro Racing

00:33 Alex Rudeau's UCI EDR World Championship Win

01:54 Alex’s Training Regimen and Power Metrics

05:18 Technical Skills and Strength Training for Enduro Racing

08:17 Interval Training and Race Preparation

14:57 EDR Nutrition and Hydration Strategies

16:58 Carbohydrates, Salt, and Caffeine Intake During Rides

18:28 Testing and Bike Development for Enduro Racing

23:56 What Has Made the Biggest Difference in Alex’s Performance

28:53 What It’s Like to Become a World Champion

Reigning UCI EDR (Enduro) World Champion Alex Rudeau joins us to tell us how he used TrainerRoad and trained his technical skills to rise to the top of the world’s strongest field in Enduro racing in just a handful of years. In this episode, Alex breaks down how he trains, his nutrition strategies, and what has made the biggest difference in his performance to take him from a participant to a contender in the world’s most competitive Enduro series, the UCI EDR World Cup.

// RESOURCES MENTIONED

  • Alex’s Instagram: https://www.instagram.com/alexrudeau

  • EDR World Champs Course Preview: https://youtu.be/LqdQuGZG-4A

  • EDR World Champs Raw Practice Footage: https://youtu.be/y_72iFBjRyg

  • EDR World Champs Highlights: https://youtu.be/COKOuscKfIs

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339

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// TOPICS COVERED

00:00:00 Welcome!

00:00:16 Big Sugar Weekend Recap

00:00:57 Meeting Fans and Funny Moments

00:02:45 Sophia and Keegan's Performance

00:04:24 How Gravel Racing is Completely Changing

00:11:18 New Equipment and Strategy in Gravel Racing

00:17:20 Kona IRONMAN World Championships Discussion

00:25:47 Which Race Should the Podcast Do in 2025??

00:30:58 Why Calculating Caloric Burn Is Harder Than You Think

00:38:54 Why is Cramping Becoming More Common in 2024?

00:50:50 Heart Rate and Fitness: Myths and Realities

01:05:22 New TrainerRoad Features

// RESOURCES MENTIONED

  • 2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339

  • Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) https://trainerroad.cc/areta2024

  • Daily cardiac autonomic responses during the Tour de France in a male professional cyclist https://trainerroad.cc/Bourdillon2024

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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00:00:00 Welcome!

00:00:33 Dr. Areta's Background and Research Journey

00:02:05 Overview of the Case Study on Female Cyclist

00:02:28 Motivation and Significance of the Study

00:08:06 Challenges and Methodology of the Study

00:14:39 Energy Expenditure and Nutritional Tracking

00:26:59 Understanding Variability in Measurement

00:27:54 Energy Expenditure and Intake Analysis

00:29:03 Macronutrient Breakdown and Recommendations

00:32:37 Performance Despite Energy Deficit

00:37:12 Power Data Insights

00:43:58 Challenges in Research and Future Directions

00:51:23 Holistic Approach to Athlete Health

Join Coach Jonathan Lee and Sarah Laverty from TrainerRoad as they delve into a landmark study of the nutritional demands of female pro cyclists with Dr. Jose Areta, a sports nutrition expert from Liverpool John Moores University. They discuss a recently published study that analyzed the energy demands of pro cycling through the lens of analyzing the nutritional intake and performance of a former rower turned professional cyclist. Key topics include cutting-edge research on energy expenditure for women’s cycling, using doubly labeled water to get a more accurate measure of caloric expenditure, the challenges of maintaining performance during energy deficits, and the complexities of weight management, and the broader implications of chronic energy deficits on athletes' health.

// RESOURCES MENTIONED

-Study link: https://trainerroad.cc/areta2024

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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00:00:00 Welcome!

00:00:24 Marathon Mountain Bike World Championships

00:01:47 Technical Challenges and Course Conditions

00:08:53 Bike Setup and Strategy

00:11:24 Handling Technical Terrain Like Slick Roots

00:32:53 Illness and Race Decisions

00:40:41 Balancing Fitness in Short and Long Races

00:44:13 The Slippery Slope of Overtraining

00:46:43 Preparing for Leadville: Altitude Concerns

00:48:14 Simulated Hypoxia vs. True Hypoxia

00:52:51 Training Strategies for High Altitude Races

01:01:14 The Importance of Pacing at Leadville

01:08:26 Considering the Cost of Altitude Training

In this episode, Hannah Auto joins to discuss her experiences from the Marathon Mountain Bike World Championships and delve into the topic of high-altitude training. They explore the challenges of riding technical terrain like slick roots, and why elevation training for Leadville might not be worth it.

// RESOURCES MENTIONED

  • Altitude Training Review: https://youtu.be/k3IIJqNxNMo?feature=shared

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

00:00:00 Welcome!

00:00:33 Addressing Interruption/Sync Issues

00:03:17 Norwegian Method Controversy

00:08:42 New Personalized Training Plans Launch!

00:25:49 Study review: Systematic Review of Supplements for Cyclists

00:27:29 What are Systematic Reviews and How to Interpret Research

00:35:32 The Study’s Inclusion Criteria and Filtering Process

00:37:41 What supplements actually make you faster?

00:40:34 Review: Does Caffeine Make You a Faster Cyclist?

00:42:21 Nate’s Not So Light Bike Build Story

00:43:57 Review: Does Creatine Make You a Faster Cyclist?

00:47:55 Review: Does Sodium Bicarbonate Make You a Faster Cyclist?

00:56:44 Review: Does Beta Alanine Make You a Faster Cyclist?

00:58:30 Review: Do Nitrates Make You a Faster Cyclist?

01:00:10 Combining Supplements for Performance

01:03:15 Practical Recommendations and Personal Experiences

// RESOURCES MENTIONED

  • Try the new Custom Training Plan Builder! https://www.TrainerRoad.com

  • Nutritional Ergogenic Aids in Cycling: A Systematic Review. ValiĂąo-Marques, et al., 2024: https://trainerroad.cc/valinomarques2024

  • Do Nitrates Actually Make You Faster? https://youtu.be/gABbnHLQwws

  • Does Sodium Bicarbonate Make You Faster? https://youtu.be/8WADvfYqesE

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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00:00 Welcome!

00:16 Listener Question on Recovery Week Nutrition

01:38 Understanding Recovery Week Challenges

02:57 The Science Behind Recovery

06:37 Adapting to Training Stimuli

09:41 Importance of Consistent Training

23:28 Nutrition Strategies for Recovery

24:31 Balancing Carbohydrates and Protein

30:31 Maintaining Fueling Habits During Recovery Week

36:41 The Science of Satiety: Protein vs. Fat

39:47 Protein's Role in Athletic Performance

41:30 Guiding Principles for Recovery Nutrition

43:03 Managing Weight Fluctuations

54:22 Optimizing Protein Intake for Recovery

01:00:21 Lab Testing and Future Plans

Join Coach Jonathan and Dr. Kyle Pfaffenbach as they delve into the intricacies of recovery week nutrition. Addressing listener Ken's question, they explore the best approach to nutrition during a low-volume recovery week. Key points include the importance of maintaining a high protein intake, managing carbohydrate intake appropriately, and practical strategies to maximize athletic recovery and performance. Discover why recovery is a continuous process and learn actionable tips to fuel effectively during your recovery weeks.

// RESOURCES MENTIONED

  • https://www.instagram.com/kylepfaffenbach/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

00:00 Welcome!

03:02 General Principles of Strength Training

05:32 Train to Failure vs. Reps in Reserve in Strength Training

08:23 Progressive Overload and Range of Motion

13:14 Frequency and Volume in Strength Training

20:28 Machines vs. Free Weights

25:53 Understanding Squat Mechanics

27:05 Hack Squat Machine Benefits

27:30 Foot Placement and Muscle Activation

27:52 Cycling and Muscle Imbalances

28:22 Targeting Specific Quad Muscles

29:30 Effective Leg Workouts for Cyclists

30:31 Half vs. Full Reps

33:59 Importance of Overhead Movements

36:19 Strength Training Tips and Techniques

40:09 Optimizing Strength Training for Cyclists

42:07 Protein Intake for Muscle Growth

43:58 Final Thoughts on Strength Training

In this episode of the Ask a Cycling Coach podcast, the hosts discuss the significance of strength training for cyclists. They provide a comprehensive overview of various strength training methodologies, focusing on the importance of progressive overload, proper range of motion, and the convention-defying benefits of using machines over free weights. They highlight how strength training can enhance general health, longevity, and performance, especially for older athletes. Practical tips include beginning with a stable pattern of exercises, avoiding injuries, and maintaining consistency for optimal results. The hosts also touch on the impact of strength training on muscle growth and how frequent but shorter sessions can be more effective than long, infrequent ones. Additionally, insights into proper protein intake for muscle recovery and growth are provided.

// RESOURCES MENTIONED

  • Training to Failure vs Leaving Reps in Reserve: https://trainerroad.cc/RIRvFailure

  • Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld, et al., 2017: https://trainerroad.cc/schoenfeld2017

  • Are free weights better than machines for strength and size? Haugen, et al., 2023: https://trainerroad.cc/Haugen2023

  • Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius. Larsen, et al., 2024: https://trainerroad.cc/larsen2024

  • Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Schoenfeld, et al., 2016: https://trainerroad.cc/schoenfeld2016

  • Handgrip Strength to Predict the Risk of All-Cause and Premature Mortality in Korean Adults: A 10-Year Cohort Study. Kim, 2022: https://trainerroad.cc/Kim2022

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

00:00:00 Welcome!

00:00:56 Norwegian Coaching Study, Tønnessen, et al.

00:04:21 Norwegian Athletes' Dominance and Misconceptions

00:08:39 Key Findings from the Norwegian Study

00:11:33 Consistent Training Principles from Norway’s Best Coaches

00:23:31 Progressive Intensity and Heart Rate Considerations

00:30:09 Combining Intensity Zones and Altitude Training

00:36:08 Training Zone Definitions

00:36:49 Loading Factor Organization Explained

00:37:02 Training Intensity Distribution Insights

00:38:41 Norwegian Training Methods and Misconceptions

00:40:02 Modified Session Goal Approach

00:41:53 The Importance of Consistency in Training

01:02:08 Carbohydrate x Body Size Study - Ijaz, et al.

01:04:02 Study Design

01:05:17 Results

01:08:28 Did larger athletes burn more carbs at matched power?

01:10:18 A magic carb/body weight ratio?!

01:14:54 Is this the most revolutionary study for cyclists in years?!

Join the TrainerRoad 'Ask A Cycling Coach' podcast as Jonathan Lee, Nate Pearson, and Sarah Laverty explore the intricacies of the Norwegian training method and delve into recent scientific findings on carbohydrate oxidation in athletes. Discover how body size influences carbohydrate processing, hear expert insights on progressive overload and interval training, and learn why consistency and data-driven strategies are crucial for performance. Tune in as Sarah previews an upcoming study on carb oxidation differences between large and small athletes, challenging traditional nutrition guidelines.

// RESOURCES MENTIONED

  • https://trainerroad.cc/Tønnessen2024 - Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations. Tønnessen, et al., 2024.

  • https://trainerroad.cc/Ijaz2024 - Exogenous glucose oxidation during exercise is positively related to body size. Ijaz, et al., 2024.

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

  • Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

00:00 Welcome!

00:42 Hannah's Recent Illness and Racing Challenges

02:22 Managing Illness While Training and Racing

05:45 The Importance of Rest and Recovery

23:48 Listener Question: Sunscreen and Performance

41:49 Analyzing the Impact of Sunscreen on Sweating

43:30 Personal Experiences with Sunscreen

50:23 The Importance of Reapplying Sunscreen

56:00 Listener Question: Why You’re Getting Dropped at 4.5w/kg

01:14:34 Tips for Hard Gainers and Efficiency in Racing

In this episode of the TrainerRoad Podcast, join Coach Jonathan Lee, Hannah Otto, and CEO Nate Pearson as they delve into dealing with illness while training and its effects on performance. They share Hannah's recent racing experiences while sick, explore the role of sunscreen on sweat and performance, discuss why you might be getting dropped even with a high power to weight ratio, drafting techniques, and highlight the importance of racing to your strengths. The hosts also cover the challenges for smaller riders, maintaining energy balance, and strategies to increase muscle mass and strength.

// RESOURCES MENTIONED

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

  • Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(00:20) SBT GRVL Race Details and Personal Experience

(01:55) Course Description and Women's Race Drama

(05:13) Race Strategy and Power Management

(07:23) Group Dynamics and Pacing

(23:01) Mechanical Issues and Lessons Learned

(25:41) How to Turn a Bad Race Around

(26:42) Tire Plug Options: Dynaplug vs. Dart

(27:16) Bike Setup Insights: Inserts and Tires

(28:11) Tire Performance: Speed and Protection

(33:26) Suspension and Future of Gravel Bikes

(38:11) Nutrition Strategies: RunGum and Caffeine

(47:51) Equipment Breakdown: Bike and Wheels

(54:00) Gear Recommendations for the Course

(55:12) The Hassle of Waxing Chains

(01:00:03) Switching to Shorter Cranks

(01:03:00) Gravel Racing Gear and Experience

(01:05:54) The Importance of Interval Training

(01:06:37) Future of Gravel and XC Bikes

(01:11:00) TrainerRoad's New Group Ride and Solo Ride Feature

(01:14:53) TrainerRoad’s Strength Training Integration

(01:21:05) Conclusion and Upcoming Episodes

In this episode, Coach Jonathan Lee and CEO Nate Pearson recap Jonathan's experience at the SBT GRVL race, discussing race details such as elevation, course layout, and pacing strategies. They highlight the race's organization, including a new separate start for pro women, and address the importance of group dynamics and proper pacing in long-distance events. The team also delves into technical knowledge, offering tips on waxing bike chains, the value of quality bike tools like Silca, and biomechanical considerations of lengthy cranks. Insights on adaptive training, interval training, and the integration of group rides and strength training are provided, along with updates from TrainerRoad's adaptive training platform.

// RESOURCES MENTIONED

  • https://www.TrainerRoad.com

  • https://www.sbtgrvl.com

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

  • Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:01:23) Jonathan’s Nutrition Plan for SBT GRVL

(0:03:50) The Nuance of Carbohydrate Ratios

(0:09:31) The Science Behind Carbohydrate Ratios

(0:17:26) The Impact of Carbohydrate Ratios on Performance

(0:23:52) The Complexity of Nutrition and Individual Variability

(0:27:18) Considering Taste Preferences and Gut Health

(0:30:26) The Marginal Gains of Carbohydrate Ratios

(0:34:44) The Process of Finding the Right Nutrition Strategy

(0:45:37) Listener question about finding the best protein sources

(0:51:06) Assessing Protein Quality

(0:57:36) Protein Digestibility Corrected Amino Acid Score (PDCAAS)

(1:05:14) Practical Recommendations for Protein Sources

// RESOURCES MENTIONED

  • https://www.TrainerRoad.com

  • https://www.sbtgrvl.com

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

  • Lifetime GP Leadville Recap Video:

  • Melisa’s Instagram:

  • Twenty24 Team Instagram:

  • Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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// TOPICS COVERED

(0:00) Welcome!

(0:18) Melisa’s Leadville History

(6:47) How Melisa got a pro contract

(8:58) How road racing helped Melisa win Leadville

(12:41) Melisa’s unconventional Leadville pacing plan/approach

(17:03) Melisa’s Nutrition Plan

(27:13) How Melisa battled muscle cramps and fatigue

(30:39) The impact of drafting and a separate start for women

(44:11) What helped Melisa most to win Leadville

(47:18) Melisa closing comments and motivation for the youth

// RESOURCES MENTIONED

  • Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

  • Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleRaceGuide

  • Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

  • Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

  • Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleTimeSheets

  • Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

  • Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:52) New Strength Training Update for TrainerRoad!

(2:16) New training plan update: Group and Solo Rides!

(3:37) Leadville Course Preview

(4:59) Course Flyover

(7:05) How start corrals work and why it’s different this year

(8:06) Elevation and when to arrive

(9:12) Elevation’s effect on performance

(10:43) How hard you need to ride to meet your time goal

(11:45) Time cut speed and w/kg

(12:18) Big buckle speed and w/kg

(12:43) 7 Hour speed and w/kg

(13:02) Course Record speed and w/kg

(13:27) Pacing plan best practices

(14:28) High elevation nutrition

(18:05) Crewing

(18:20) Drafting and race plan execution

// RESOURCES MENTIONED

  • Leadville 2024 Time Sheets!: https://trainerroad.cc/LeadvilleTimeSheets

  • Leadville 2024 Race Guide: https://trainerroad.cc/LeadvilleTimeSheets

  • Leadville 2024 Course: https://www.strava.com/routes/3254212670710823918

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:33) Is “banking carbs” a myth?

(03:09) How many carbs can you “load”?

(03:44) The glycolytic demand of triathlons

(06:00) The misunderstanding of “storing” carbs during a race

(09:32) Understanding glycogen sparing

(12:56) The insane speed of the best triathletes

(16:30) Dr. Pfaffenbach’s interpretation of why triathletes take in so many carbs on the bike

(22:03) Recap of first question

(23:50) The impact of low blood sugar on performance

(25:35) The Central Governor Theory

(30:21) How to use glycogen during a stage race

(32:33) How to increase sodium in a DIY drink mix

(33:45) Coach Jonathan’s drink mix recipe

(38:46) The cost of salt vs. sodium citrate

(40:24) Why Dr. Pfaffenbach doesn’t prefer sodium capsules

(42:43) The codependence of water, sugar, and salt

(46:00) Why hydrating is crucial for short events too

(47:20) Recap of first question

// RESOURCES MENTIONED

www.TrainerRoad.com

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:33) What Dr. Minson has been working on lately

(1:53) Dr. Minson’s heat adaptation testing protocol

(5:45) The common mistake cyclists make with heat training

(9:35) Combining heat training and altitude training

(15:04) Different methods of body temperature measurement

(18:47) Are non-invasive measurement tools inherently flawed?

(22:16) Passive vs active heat adaptation

(26:40) Is bare skin better at cooling than any fabric?

(31:48) Could sun sleeves help you cool better?

(34:41) Are ice slurry gels and mixes the next innovation in endurance nutrition?

(37:58) Has cooling replaced aerodynamics as the next wave of innovation in cycling?

// RESOURCES MENTIONED

  • Alex Hutchinson’s Heat Training experience with Dr. Minson: https://www.outsideonline.com/health/training-performance/running-in-the-heat/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:38) Deep Dive on Hannah’s FKT

(31:46) Coach Jonathan’ questions for Hannah

(32:09) How many kilojoules did Hannah burn?

(35:02) How many carbs, electrolytes, and ml of fluid did Hannah consume per hour?

(47:57) Hannah’s equipment choices

(58:33) Jonathan’s learnings from Downieville (A Race)

// RESOURCES MENTIONED

  • Kokopelli Strong video: https://youtu.be/Sq-kcxMBrVA?feature=shared

  • Hannah’s Bike Check: https://youtu.be/yTHr4CtOHyw?feature=shared

  • Hannah’s Instagram: https://www.instagram.com/thehannahotto/

  • Water Filter: https://www.rei.com/product/100537/katadyn-befree-06-l-water-filter-bottle-20-fl-oz

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome, and Dr. Sparks’ background

(01:47) Dr. Sparks explaines the latest bicarb research

(10:24) How you are misunderstanding / misusing sodium bicarbonate

(15:15) Explained: How sodium bicarbonate makes you faster

(20:45) Ideal timing for sodium bicarbonate intake

(21:38) Best type of training and racing for sodium bicarbonate intake

(31:29) Are pros taking bicarb *during training and racing?!

(33:51) How to practically ingest bicarb during a race

(39:27) Co-ingestion (caffeine, creatine, etc.)

(42:37) Can sodium bicarbonate make you a slower cyclist?

(49:21) Does sodium bicarbonate raise or lower lactate levels?

// RESOURCES MENTIONED

  • The Effects of a Carbohydrate Hydrogel System for the Delivery of Bicarbonate Mini-Tablets on Acid–Base Buffering and Gastrointestinal Symptoms in Resting Well-trained Male Cyclists. Gough, Sparks, 2024: https://sportsmedicine-open.springeropen.com/counter/pdf/10.1186/s40798-024-00684-x.pdf

  • Nutrition and Supplements in Cycling, 1st Edition: https://www.amazon.com/Nutrition-Supplements-Cycling-Lewis-Gough/dp/1032451076

  • Maurten Bicarb System: https://www.maurten.com/products/bicarb

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try TrainerRoad risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2

Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00) Welcome!

(0:42) Goal of all goals the Olympics

(01:55) Get to Know Tiffany Keep

(06:11) Where did Tiffany Grow up?

(07:43) Tiffany’s cycling career review

(12:41) How being a mountain biker helps Tiffany on the road

(14:33) Challenges of learning road racing

(18:46) How Tiffany won the Cape Town Cycle Tour

(23:31) Tiffany’s plan for the Olympic Road Race in Paris 2024

(24:08) WhatTiffany learned at World Championships

(28:11) Does Tiffany plan on doing both road and mtb?

(31:40) Balance having a job and becoming a pro

(34:37) Parting notes

// RESOURCES MENTIONED

  • Tiffany’s Instagram: https://www,instagram.com/tiffanykeep

  • DAS Hutchinson Brother Team Instagram: https://www,instagram.com/das_hutchinson_brother

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

(0:00) Welcome!

(0:12) Alex’s upcoming races

(05:19) Equipment discussion

(05:45) How Flight Attendant has changed bike setup

(08:45) Suspension sag, pressure, and settings

(11:36) Are tire inserts needed if you run high pressure?

(13:06) Why some modern wheels are using stiffer spokes

(14:45) Why mountain bikers are no longer using dual piston brakes

(16:50) What tires Alex is running on his MTB

(17:50) Tire specs explained!

(19:25) Should we not use different sized rotors?

(20:00) Why thicker rotors can perform better

(21:22) Alex’s thoughts on the new SRAM Red

(23:30) MTB brake setup tips

(26:18) How integrated handlebars fit differently than you think

(31:07) Are hardtails and softails irrelevant now?

(32:48) How Alex sets up the Epic WC suspension

(35:05) Are suspension gravel bikes the future?

(37:20) Alex’s gravel tire setup choice on the Crux

(39:40) Why drop bars on hardtails is so complicated

(40:36) Waxing chains – how the pros do it

(44:40) Why SRAM Transmission is making chain lubrication more complicated

(49:23) Alex’s cycling kit changes

(51:10) What Alex does for carbohydrate mix

(55:57) How Alex has changed his recovery strategy

// RESOURCES MENTIONED

  • Alex’s Instagram: www.instagram.com/alexwildmtb

  • Truckee Tahoe Gravel: https://www.truckeegravel.com/

  • Vittoria Air-Liner Insert: https://vittoria.com/products/air-liner-mtb

  • Roval Control SL Team: https://www.specialized.com/us/en/roval-control-sl-team/p/1000195901?searchText=30125-2304&color=1000195920-1000195901

  • 4 piston brakes: https://www.sram.com/en/sram/models/db-lvl-ult4-c1

  • Renegade Tire: https://www.specialized.com/us/en/s-works-renegade-2bliss-ready-t5t7/p/205215?color=330411-205215

  • Fast Trak Tire: https://www.specialized.com/us/en/fast-trak-control-2bliss-ready-t7/p/205391?color=330690-205391&searchText=00122-4005

  • Ground Control Tire: https://www.specialized.com/us/en/ground-control-control-2bliss-ready-t5/p/203432?color=335441-203432&searchText=00122-5021

  • SRAM HS2 Rotors: https://www.sram.com/en/sram/models/rt-hs-2-a1

  • Tracer: https://www.specialized.com/us/en/s-works-tracer-2bliss-ready/p/205547?color=334783-205547&searchText=00022-4331

  • Pathfinder: https://www.specialized.com/us/en/pathfinder-pro-2bliss-ready/p/157870?color=237517-157870

  • Roval Control Cockpit: https://www.specialized.com/us/en/roval-control-cockpit/p/218332?color=352982-218332

  • Silca Chain Waxing System: https://silca.cc/products/chain-waxing-system

  • Rex Black Diamond Hot Wax: https://rex.fi/en/shop/bike/hot-waxes/black-diamond-hot-wax

  • DNA Cycling Kit: https://www.dnacycling.com/?gclid=CjwKCAjw1emzBhB8EiwAHwZZxe3nTfTl-rx3qS2kb1Qg9_mjLLNkZum_FR_Ae_Og1fKzc6Yn3qjf-hoCMwwQAvD_BwE

  • Carbs Fuel: https://carbsfuel.com/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

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  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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(0:00) Welcome!

(0:25) Is sodium loading necessary, and if so, how is it best done?

(36:33) How training increases plasma volume

(43:58) Should you ingest protein during rides

// RESOURCES MENTIONED

  • Precision Hydration PH1500: https://www.precisionhydration.com/us/en/products/ph-1500-electrolyte-drink-mix/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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(0:00) Welcome!

(0:06) Hannah’s Unbound Experience

(08:32) How a Women’s Start changed the race

(10:53) How Hannah prepared for such a long race

(23:08) How to manage peer pressure in a group

(31:16) How does Hannah feel and recover after Unbound

(32:49) Hannah’s tip to recover fast after races

(39:46) Why this athlete got an upset stomach at Unbound

(48:37) Why this athlete cramped at Unbound

(01:06:16) Are gravel tires unnecessary?

(01:14:21) Hannahs Gravel tire choice

(01:17:28) Silicone spray to get mud not to stick?

(01:19:01) Hannah’s advice on how to become a pro cyclist

// RESOURCES MENTIONED

  • Hannah’s Instagram: https://www.instagram.com/hannah_finchamp

  • The water bottle Nate mentioned: https://a.co/d/bbfjDsv

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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(0:00) Welcome!

(02:06) Flight attendant explained

(06:59) Why not leave your bike locked out all the time?

(14:44) Test data from Flight Attendant

(29:49) What info does FA use to make decisions?

(37:20) What is Adaptive Ride Dynamics?

(41:29) How Bias Adjustment works

(47:25) Why aren’t the sensors at the axles?

(52:33) Will FA allow more than 3 damping positions?

(57:51) How is FA going to affect bike design?

(01:07:41) What about gravel and road bikes?

// RESOURCES MENTIONED

  • https://www.sram.com/en/rockshox/collections/flight-attendant

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

(0:00) Welcome!

(0:48) Tadej Pogacar from Tim’s perspective

(04:07) What does Pogacar do uniquely

(06:57) Tim's current work on heat and carbs

(09:57) Does heat affect carb absorption?

(13:18) Are products with menthol effective at lowering core temp

(15:57) Implications of modern high carb/sodium intake

(17:22) What Tim has learned as an advisor to World Tour teams

(19:19) Is nutrient timing really the next big thing?

(25:15) Can taking in too many carbs be bad?

(33:31) Do bigger riders process more carbs?

(36:39) Is 1:0.8 still the ideal carb ratio?

(39:54) Tim’s perspective on cluster dextrins

(43:02) What are World Tour teams doing with their nutrition?

(45:02) Balancing carb intake with body composition goals

(46:35) Observations in pro teams vs in the lab studies/test

(48:13) Do pro teams still use ketones?

(51:16) Are we consuming too much sodium?

(54:33) Is sodium bicarbonate being used in the pro peloton?

(56:41) How pro cyclists use caffeine

// RESOURCES MENTIONED

  • Dr. Podlogar: https://tpodlogar.com/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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(0:00) Welcome!

(05:23) How Kyle helps Keegan fuel 40hr weeks

(15:14) Should you eat less on recovery days?

(20:50) Race-week nutrition guidelines

(32:06) How Kyle likes his athletes to carb load

(36:10) Foods to avoid when carb loading

(49:34) Which supplements are worth paying for?

(01:10:47) Research and supplements: It’s complicated

// RESOURCES MENTIONED

  • Dr. Kyle Pfaffenbach: https://www.instagram.com/kylepfaffenbach/

  • Keegan Swenson: https://www.instagram.com/keegels99

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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(0:00) Welcome!

(0:23) Hannah Race Updates

(27:27) Hannahs next race (Unbound)

(29:54) How do you taper for an event

(35:16) How do you adjust off the bike activities when tapering

(39:23) How does Hannah manage social media and distractions

(43:07) How to change nutrition during a taper

(49:48) Breaking through plateaus in fitness

(58:09) What is the next major innovation in cycling?

(01:06:59) Is doping a thing of the past?

// RESOURCES MENTIONED

  • Hannah’s Instagram: https://www.instagram.com/hannah_finchamp/

  • https://www.athleticsintegrity.org/disciplinary-process/global-list-of-ineligible-persons

  • https://en.wikipedia.org/wiki/List_of_doping_cases_in_cycling

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https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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// TOPICS COVERED

(0:00) Welcome!

(2:00) What Alex has learned from up & down results

(9:38) The risks of focusing on weight and losing weight for cyclists

(22:59) Is Matt Beers unbeatable in the Lifetime Grand Prix?

(48:56) New Maurten bicarbonate study - does this change everything?

(1:07:52) A shocking study about apple cider vinegar

// RESOURCES MENTIONED

  • Savilia’s Instagram: https://www.instagram.com/saviliablunk

  • Decathlon Ford Racing Team: https://www.instagram.com/decathlon_ford_racing_team/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

(0:00) Welcome!

(3:59) How to be process driven when results matter

(10:00) What sort of interval training do olympic XCO athletes do?

(11:51) Are the American XC MTB athletes peaking too early for the 2024 Paris Olympics?

(13:47) How Savilia prepared for the heat in the Brazilian UCI World Cup races

(15:58) Savilia’s equipment and nutrition strategies for her Olympic year

// RESOURCES MENTIONED

  • Savilia’s Instagram: https://www.instagram.com/saviliablunk

  • Decathlon Ford Racing Team: https://www.instagram.com/decathlon_ford_racing_team/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

(0:00) Welcome!

(0:37) Is sleep hygiene overrated? Bonnar, et al., 2018

(16:19) Does creatine not improve cycling performance? Barranco-Gil, et al., 2024

(41:24) Order of strength and endurance training, Lee, et al., 2020

(01:06:47) Beetroot juice: Does it actually help with heat?

// RESOURCES MENTIONED

  • https://trainerroad.cc/bonnar2018 Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Bonnar et al., 2018

  • https://trainerroad.cc/Barranco-Gil2024 High-dose short-term creatine supplementation without beneficial effects in professional cyclists: a randomized controlled trial. Barranco Gil, et al., 2024

  • https://trainerroad.cc/3wkT3CT Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training. Lee, et al., 2020

  • https://trainerroad.cc/Calvo2020 Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review. Calvo, et al., 2020

  • https://trainerroad.cc/Firari2024 Effects of Dietary Nitrate Supplementation in Recreational and Trained Cyclists in Normoxic and Hypoxic Conditions. Firari, et al., 2024

  • https://trainerroad.cc/McCarthy2024 Pre-Loaded Betaine Improves Thermoregulation When Cycling in The Heat. McCarthy, et al., 2024

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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(0:00) Welcome!

(0:44) How did Matt get into Mountain biking?

(02:00) Matt’s stats Height/Weight

(02:31) What made Matt decide on mountain biking?

(04:44) Matt’s mind-blowing first FTP test results

(09:32) Matt’s biggest learning about nutrition

(11:28) What is Matt’s FTP?

(13:04) How to manage nutrition when you burn so many calories

(19:11) Sweat Testing

(20:50) What is Matt’s nutrition strategy?

(24:36) Cape Epic

(25:19) The difference that took Matt from participant to winner

(30:11) The potential of racing in the pro peloton

(33:16) What benefits did Matt get from 20hr indoor training weeks?

(39:07) Matt’s tips for winning Epic

(41:59) Matt’s perspective on the Lifetime Grand Prix

(46:31) Matt’s Bike setup

(51:16) What made Matt pick XC over DH and Enduro?

// RESOURCES MENTIONED

  • Matt’s Instagram: https://www.instagram.com/mattbeers55

  • Lifetime Grand Prix Recap from Sea Otter: https://youtu.be/SLjU3XiImfE?feature=shared

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog:https://trainerroad.cc/3gCdNdN

View Details

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// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(0:35) Should athletes eat organic, and how can you do it affordably?

(21:31) Tips on washing vegetables

(22:55) Alex’s tips on how to interpret a food label

(35:43) Meal suggestions for athletes

(56:30) Postpartum nutrition changes

(01:07:05) Who should and should not eat high carbohydrate diets?

// ALEX’S RECIPES/INGREDIENT LISTS

  • Greek yogurt with oats and fruit. (overnight oats)

  • Oatmeal made with a high protein milk

  • Egg muffins made with veggies, eggs, and meat. Cook in muffin tin. Large batch and freeze.

  • Smoked salmon sandwich w/fruit

  • Rotisserie chicken with quinoa and greens (bagged salad kits work great!)

  • Air fry Pita bread with favorite pizza sauce and lean meats and veggies for toppings. Side of greek yogurt for extra boost of protein, if needed.

  • Paprika Chicken Stew served with rice or potatoes: https://www.skinnytaste.com/paprika-chicken-stew/

  • DIY Chipotle bowl with rice, black beans, lean meat, bell peppers, corn, salsa, shredded cheese

  • Sheet pan meals: Roast chicken breast or pork loin chops on a sheet pan in the oven. Baked potato or sweet potato stabbed with fork in microwave for a few minutes.

// RESOURCES MENTIONED

  • Alex Larson Nutrition: https://alexlarsonnutrition.com/

  • Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/?hl=en

  • “Are organics more nutritious than conventional foods? A comprehensive systematic review”, Oliveira Faoro, et al., 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10987935/#

  • “Limitations in the evidential basis supporting health benefits from a decreased exposure to pesticides through organic food consumption”, Mesnage et al., 2020: https://www.sciencedirect.com/science/article/abs/pii/S2468202019300919

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

(0:00) Welcome!

(01:38) Athlete question - how long does it take to adapt to high carb intake?

(17:59) Does osmolality really matter, and how does your gut process carbohydrates?

(01:02:34) Are there actually limits to how much carbohydrate we can ingest?

(01:05:43) Examples of very high carbohydrate absorption

(01:12:55) What other physiological limits affect our digestion?

// RESOURCES MENTIONED

  • Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com

  • Modeling: optimal marathon performance on the basis of physiological factors, Joyner, 1985. https://pubmed.ncbi.nlm.nih.gov/2022559/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

(00:00) Welcome!

(0:22) Belgian Waffle Ride Utah

(02:04) How to Prepare for bad weather

(08:17) How Hannah Otto decides which bike to train on

(11:49) Recommended heat and sauna training protocol

(20:31) Why using saunas during a training block can make you slower

(30:49) Is poor CO2 tolerance making you slower?

(36:41) How to train CO2 tolerance

(49:31) How to make early season races and hard workouts not as difficult

(01:04:54) How to train for sustained efforts after hard surges

// RESOURCES MENTIONED

  • Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com

  • https://trainerroad.cc/asis-fernandez2022 - Effects of apnoea training on aerobic and anaerobic performance: A systematic review and meta-analysis, Asis-Fernandez, et al., 2022

  • Belgian Waffle Ride Utah ( BWR UT ): https://www.belgianwaffleride.bike/pages/utah

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(01:41) Pete Morris’s boutique bike shop

(02:44) How to avoid mechanicals

(07:33) Why upgrading your wheels and tires in 2024 is more impactful than ever

(17:00) How to ride gravel if you are a punchy athlete

(30:23) The science behind repeatability and how to improve it

(37:12) What is Anaerobic Work Capacity?

(41:36) How to get fast with minimal training time

(50:23) Delicious post-ride meals

// RESOURCES MENTIONED

  • Pete’s boutique bike shop: https://freelap.cc/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(00:59) What’s new with Red Light Green Light?

(08:28) What supplements does Alex Wild take?

(14:28) How Red Light Green Light makes you a faster cyclist

(29:33) TrainerRoad employees win Cape Town Cycle Tour!

// RESOURCES MENTIONED

  • See how Red Light Green Light could have changed your training: www.TrainerRoad.com

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

iTunes: https://trainerroad.cc/apple2

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Google Podcasts: https://trainerroad.cc/google

// TOPICS COVERED

(0:00:00) Welcome!

(00:28) New updates for Red Light Green Light!

(09:40) Pre-race meals: Is cereal actually bad??

(25:56) Signs you aren’t eating enough

(43:29) Do we not get an endorphin rush when we ride??

(01:01:26) The one workout you shouldn’t do on trail

(01:10:50) Why you’re slow and don’t realize it

(01:22:02) How to mentally cope with missing races

(01:35:07) Should athletes fast from social media?

// RESOURCES MENTIONED

  • Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans, Siebers, et al., 2021: https://www.sciencedirect.com/science/article/abs/pii/S0306453021000470

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00:00) Welcome!

(0:01:13) Increased Training Load and overreaching

(0:17:41) 16wk Pyramidal Training with average cyclists

(0:42:18) Giro’s CRAZY new TT helmet

(0:47:23) Pro Cyclist Energy Availability during Spring Classics

(1:05:16) TdF Route data from a 58yo cyclist

// RESOURCES MENTIONED

  • Why You ACTUALLY Need a Recovery Shake (and What SHOULD Be in it) https://youtu.be/bR2y3Q2a2qA

  • Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q

  • How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 463 https://youtu.be/563mWgqvMZc

  • Decreased energy availability during training overload is associated with non-functional overreaching and suppressed ovarian function in female runners, Schaal, et al,. 2021 https://trainerroad.cc/schaal2021

  • Effects of a 16-Week Training Program with a Pyramidal Intensity Distribution on Recreational Male Cyclists https://trainerroad.cc/magalhaes2024

  • Giro’s new TT helmet: https://escapecollective.com/there-are-no-words/

  • Alternate-Day Low Energy Availability During Spring Classics in Professional Cyclists https://trainerroad.cc/heikura2019

  • The Tour de France, also possible for mortals? A comparison of a recreational and a World Tour cyclist https://trainerroad.cc/barrancogil2024

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00:00) Caloric Needs and Body Composition Management

(0:00:33) Viewer Question on how to lose weight and keep it off

(0:03:37) The Energy Availability approach explained

(0:23:32) Kyle’s take on diets

(0:32:00) The Menstrual Cycle and gender roles in dieting

(0:38:27) The challenges of nutrition studies

(0:39:16) Why gradual weight loss is best and how to do it

(0:43:38) The importance of consistency in diet

(0:49:47) Ideal protein, fat, and carbohydrate intake for cyclists

(0:56:55) Kyle’s protein balance perspective

(1:01:45) The importance of consistency in your training

(1:03:56) TrainerRoad’s groundbreaking new feature

(1:05:05) How sleep deprivation nullifies training

(1:11:55) How to learn from disappointing results

// RESOURCES MENTIONED

  • Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(2:53) Hannah’s recovery strategies for stage races

(5:28) Nutrition that helps you recover between races

(18:42) Is the pro peloton behind the curve with nutrition?

(23:23) What Hannah learned from racing the Mediterranean Epic

(33:17) New Triathlon plans including Masters Plans!

(37:15) Big Update:Red Light Green Light is in Early Access!

(56:24) Overreaching vs. Overtraining

(1:06:52) Avoiding fatigue with strength training

(1:20:14) Could collagen actually make you faster??

// RESOURCES MENTIONED

  • Enable Red Light Green Light here: https://www.trainerroad.com/app/profile/early-access

  • Mediterranean Epic Results: https://sportmaniacs.com/en/races/mediterranean-epic-mtb-2024

  • New Triathlon Plans: https://www.trainerroad.com/forum/t/announcing-masters-triathlon-plans/90889

  • Red Light Green Light Early Access: https://www.trainerroad.com/forum/t/red-light-green-light-is-available-in-early-access/90933

  • Hydrolyzed Collagen Supplementation on Lower Body Stiffness in Recreational Triathletes, Nunez-Lisboa et al., 2021: https://trainerroad.cc/Lisboa2021

  • Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage—A randomized controlled trial, Bischof et al., 2023: https://trainerroad.cc/Bischof2023

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(7:57) How to deal with bad start positions

(13:48) Balancing a career with pro racing

(19:33) What causes “bad days” on the bike?

(22:33) Do pros take time-off mid-season?

(29:27) How to decide when to pace yourself or not

(34:05) Managing a disappointing race result

(39:13) Late-season fatigue management

(40:50) How to figure out how much sweat you lose

(46:15) Why weighing yourself after training isn’t a good sweat test

(47:11) Alex’s nutrition strategy

(49:14) Bike setup tips for the Epic World Cup

// RESOURCES MENTIONED

  • Alex’s Instagram: https://www.instagram.com/alexwildmtb

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(01:34) ​​What is Orthorexia?

(04:08) What is the difference between disordered eating and an eating disorder?

(06:47) How is training for gravel different from XCO

(22:26) The biggest change Haley has made to her training since going to gravel

(33:33) Suggestions for keeping training fun for kids and your friends

(47:02) How to manage the weight of expectations from previous results

// RESOURCES MENTIONED

  • Haley’s Instagram: https://www.instagram.com/haleyhuntersmith/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(00:00) Welcome!

(02:22) Sleep deprivation’s effect on performance

(31:25) Red Light Green Light Progress

(43:17) How Pro Cyclists Train

(01:09:03) How to manage perfectionism

(01:30:53) Why are top pros burning more carbs?

// RESOURCES MENTIONED

  • The role of perfectionism in predicting athlete burnout, training distress, and sports performance: A short-term and long-term longitudinal perspective https://trainerroad.cc/Květon2021

  • Sleep Deprivation TikTok: https://trainerroad.cc/thatsleepdoc

  • Relationships between training dose and record power outputs in professional road cyclists: insights and threats to validity https://trainerroad.cc/Galloetal2023

  • The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review https://trainerroad.cc/Kirschen2018

  • Aitor Viribay Morales’ Tweet Thread: https://trainerroad.cc/AitorViribayMorales

  • The Norwegian Method: Episode 3: https://trainerroad.cc/NorwegianMethodEp3

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog:https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

(00:00) Welcome!

(00:05) Meet Dr. Kyle Pfaffenbach

(01:09) Addressing Late-Night Training Challenges

(02:53) Aligning Training with Body Clock

(5:31) Melatonin supplementation’s effect on our bodies

(27:14) Effects of carbs and protein on sleep and training

(43:41) Recovery drink misconceptions

(44:29) Macros and calories: How to

(57:00) Do carbs cause obesity and cancer?

(1:15:55) Are high fructose drinks bad for you?

// RESOURCES MENTIONED

  • Kyle’s Instagram: https://www.instagram.com/kylepfaffenbach

  • Eastern Oregon University: https://www.eou.edu/

  • Brooks Beasts: https://www.instagram.com/brooksbeaststc

  • Lumos Tech: https://lumos.tech/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

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// TOPICS COVERED

(0:00) Welcome!

(00:38) What are the next innovations in pro cycling?

(07:52) Is Highly Branched Cyclic Dextrin (cluster dextrin) the next big thing in cycling nutrition?

(18:55) A periodization mistake that hurts your yearly progress

(25:56) Running Cross-training tips. Is concrete more damaging than asphalt or trail?

(32:13) Why aren’t more pro road cyclists doing other disciplines like MVDP, WVA, Pidcock, and Pieterse?

(38:37) How the order of your workouts affects your fitness

(50:04) A new study that shows pairing training with studying might actually help you retain information

// RESOURCES MENTIONED

  • Image showing the different molecular structures we discussed: https://www.torqfitness.co.uk/wp-content/uploads/2022/11/molecules.png

  • Float Set workout: https://www.trainerroad.com/app/cycling/workouts/45262-megantic-1

  • Tibial acceleration and shock attenuation while running over different surfaces in a trail environment, Garcia, 2021.: https://www.sciencedirect.com/science/article/abs/pii/S144024402100058X

  • MVDP in Sand (credit to FloBikes): https://youtu.be/Ji1CE6_9Dhc?feature=shared&t=4316

  • Puck Pieterse (credit to UCI Mountain Bike World Series): https://youtu.be/RpMETGtVBvE?feature=shared&t=35

  • Recess workout: https://www.trainerroad.com/app/cycling/workouts/312044-recess-5

  • Moderate-to-vigorous intensity cycling exercise immediately after visual learning enhances delayed recognition memory performance, Venezia, 2023.: https://www.sciencedirect.com/science/article/abs/pii/S146902922300122X?fr=RR-2&ref=pdf_download&rr=84368897b84a986c

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog:https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

(0:00) Welcome!

(00:53) How Enduro World Champion Richie Rude does skills practice

(15:13) A deep dive on technique for every tricky situation you could encounter on an MTB trail

(01:00:34) How to handle nutrition for Enduro racing formats, or other rides with breaks

(01:07:10) How Keegan adjusts his training for every race in the Lifetime Grand Prix

// RESOURCES MENTIONED

  • Richie Rude’s Instagram: www.instagram.com/richie_rude1

  • Richie Analyzing Coach Jonathan’s Enduro World Series race: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI7Lj7l2RfNJIic1V5KTrzpH

  • Richie Strength Training Benchmark Session: https://youtu.be/XqggLGrSjy4?feature=shared

  • How to Become a Faster Mountain Biker: https://youtu.be/-GAaheigvgg

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

(0:00) Welcome!

(0:32) Link to the short 6 Minute episode on goal setting

(1:13) Guidelines for setting cycling goals

(2:00) Ivy’s changing focus for her racing next year

(3:13) The importance of setting goals that make you excited and happy

(4:32) Why it’s important to set realistically but challenging goals

(5:55) Ivy’s big race goal for 2024

(7:35) How Ivy has improved her technical skills in 2023

(9:17) Nate’s goals for 2024

(10:00) New findings on low volume, RIR, and partial lifts with strength training

(18:09) Coach Jonathan’s race goals for 2024

(21:39) How Jonathan broke his outcome goals into process goals

(23:39) Jonathan’s nutrition goals

// RESOURCES MENTIONED

  • Goal Setting Podcast: https://youtu.be/p5vZ9dRrXZY

  • Lost and Found Gravel Festival: https://lostandfoundbikeride.com/

  • Strength Training Research: https://massresearchreview.com/

  • Downieville Classic: https://downievilleclassic.com/index.php

  • Strength Training Podcast with Dialed Health: https://youtu.be/rq3YIA4FoPE

  • Science-Backed Nutrition Plan for Cyclists: https://youtu.be/z2HXE1-il_Q

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog:https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(00:21) Most wanted Bike Christmas wish list?

(33:12) How to Overcome 'Wobbly Hips' While Cycling Out of the Saddle?

(42:12) Why Don’t pro CX riders use laced shoes?

(43:00) Why Are Cyclists Ditching the Drops?

(46:08) Are Pre-Race Gels Effective for Short Races?

(47:56) Does TR sponsor Pro athletes?

(50:16) Maximizing Aero Gains: trainable aero positions indoors to make you faster outdoors!

(01:04:18) Hydration vs. Bathroom Breaks: Tips for Balancing Fluid Intake During Long Rides?

(01:13:52) "Advice for heavier athletes: Balancing Strength and Strategy for the best result!

(01:24:35) Rock Climbing to Cycling: Strategies for Excelling in Climbs as a New Cyclist

// RESOURCES MENTIONED

  • Santa Cruz Hightower: https://www.santacruzbicycles.com/en-US/bikes/hightower

  • Bell Sixer Mips Helmet: https://www.bellhelmets.com/bike/p/sixer-mips-mountain-bike-helmet/100000000500000069.html

  • Walkpad: https://a.co/d/g0Cck7c

  • SRAM Transmission: https://www.worldwidecyclery.com/products/sram-xx-sl-t-type-eagle-transmission-power-meter-group-170mm-34t-chainring-axs-pod-controller-10-52t-cassette-rear-derailleur-chain

  • Rockshox Flight Attendant: https://en.brujulabike.com/luca-braidot-features-xc-rockshox-sid-flight-attendant-prototype/

  • Specialized Globe Haul LT: https://www.specialized.com/us/en/haul-lt/p/200055?color=323190-200055&searchText=91022-9000

  • Skratch Labs Lemon Lime: https://www.skratchlabs.com/products/hydration-sport-drink-mix?variant=32766105157703

  • Precision Fuel and Hydration PH 500: https://www.precisionhydration.com/us/en/products/ph-500-electrolyte-drink-mix/

  • Precision Fuel and Hydration PH 1000: https://www.precisionhydration.com/us/en/products/ph-1000-electrolyte-drink-mix/

  • Precision Fuel and Hydration PH 1500: https://www.precisionhydration.com/us/en/products/ph-1500-electrolyte-drink-mix/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog:https://trainerroad.cc/3gCdNdN

View Details

// SHARE AND RATE THE PODCAST!

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// TOPICS COVERED

(0:00) Welcome!

(0:20) Hannah Otto’s most crazy race experience yet

(15:24) How to race without pressure but still get the best out of yourself

(24:41) Are 30/30s making you slower?

(34:08) How to know if you should do more or less intensity

(47:24) Do pro cyclists do reflex training?

(56:57) The use of PEDs in sports to improve reflexes and focus

(1:10:26) The roles of gratitude and comparison in training and racing

(1:17:12) Why don’t rest weeks look like taper weeks?

// RESOURCES MENTIONED

  • Ozempic Scientific Deep Dive: https://youtu.be/nMn--rGtpcA

  • How to lose fat and gain muscle at the same time: https://youtu.be/z2HXE1-il_Q

  • How long it takes to lose fitness: https://www.trainerroad.com/blog/detraining-what-happens-when-you-lose-fitness/

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

- Training Blog: https://trainerroad.cc/3gCdNdN

View Details

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// TOPICS COVERED

(0:00) Welcome!

(00:15) Are pro cyclists doping using worm blood?!

(04:04) How pros like Keegan view doping in cycling

(12:09) Why you aren’t good at Threshold intervals

(15:14) Leg soreness after VO2max workouts

(21:47) Avoid these mistakes during recovery weeks

(30:20) How to improve your skills without adding training stress

(34:45) Suggestions from Keegan on how to manage your training

(37:10) What happens when you increase training volume after a peak?

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

  • https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

  • Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

  • Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q

  • TrainerRoad on Instagram: https://www.instagram.com/trainerroad/

  • TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

  • TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad

  • TrainerRoad on Facebook: https://www.facebook.com/TrainerRd

  • TrainerRoad on X: https://www.x.com/TrainerRoad

  • Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

  • Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

  • Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

  • Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

  • Training Blog:https://trainerroad.cc/3gCdNdN

View Details

Share the podcast with your friends, and rate it 5-stars!
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TOPICS COVERED

(0:00) Welcome!

(08:22) Are all of the carbohydrates that cyclists consume causing long-term health issues?

(23:20) How to balance performance and long-term health

(42:16) Dealing with sleep apnea for athletes

(47:28) What could be causing poor sleep?

(50:06) Nutritional decisions that improve sleep quality

(53:33) Should you alter your nutrition strategy with your menstrual cycle?

(01:03:12) The effects of excessive sodium intake on digestion and performance

RESOURCES MENTIONED IN THIS EPISODE

Jonathan’s Everesting video: https://youtu.be/RpRAM8L3rCQ?feature=shared

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Video Link: https://youtu.be/z2HXE1-il_Q

TrainerRoad YouTube: https://www.youtube.com/TrainerRoad

TrainerRoad Instagram: https://www.instagram.com/TrainerRoad

TrainerRoad TikTok: https://www.tiktok.com/TrainerRoad

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

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TOPICS COVERED

(0:00) Welcome!

(02:00) Hannah’s learnings from her 2023 season and what she will change in 2024

(18:39) What is the 80% rule in coaching, and should you follow it?

(32:19) Is it actually better to avoid peak fitness in a training season?

(42:05) How to manage the psychological side of peaking

(59:11) Why you get numbness in your hands when riding and how to fix it

(01:05:55) Why isn’t there more endurance in TrainerRoad training plans?

(01:09:07) Is TrainerRoad entertaining enough?

RESOURCES MENTIONED IN THIS EPISODE

https://www.trainerroad.com/forum/t/masters-plans-and-more-launched-today

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

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(0:00) Welcome!

(0:44) How do you compare against other cyclists?

(3:36) How does age affect your power to weight ratio?

(8:46) New Plan Builder Custom Duration feature

(11:07) New Masters Plans!

(13:20) How to use the new Masters Plans

(14:18) New General Base training plan

(15:39) “Red Light Green Light” feature

(19:36) New Training Calendar

(21:31) Preview of new Plan Builder

(28:30) Workout Levels V2 Update

RESOURCES MENTIONED IN THIS EPISODE

https://www.trainerroad.com/forum/t/masters-plans-and-more-launched-today

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

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TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

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(0:00) Welcome!
(01:36) Ketones explained
(04:29) Recent research on ketones in endurance sport
(18:44) When are ketones best used?
(29:18) How to get rid of back pain on the bike
(42:06) How to find the ideal race weight
(53:54) Creatine & Cramps
(01:01:50) TrainerRoad Hot Takes

RESOURCES MENTIONED IN THIS EPISODE

https://youtu.be/8WADvfYqesE?feature=shared

https://youtu.be/RVhKKXnXbgo?feature=shared

https://youtu.be/Ogekfdb2aXo?feature=shared

https://youtu.be/ZIxZTJbvmZY?feature=shared

https://youtu.be/aClmBsQM3Xs?feature=shared

https://youtu.be/XNoXDjFpaDI?feature=shared

https://youtu.be/rq3YIA4FoPE?feature=shared

STUDIES REFERENCED IN THIS EPISODE

https://trainerroad.cc/mccarthy2023

https://trainerroad.cc/brooks2022

https://trainerroad.cc/antonio2021

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

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Spotify: https://trainerroad.cc/spotifysogf
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TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

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View Details

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TOPICS COVERED
(0:00) Welcome!
(0:49) What is willpower and does it decrease after hard tasks?
(4:10) Does glucose availability limit willpower?
(6:33) Does belief in willpower as a limited resource limit your abilities?
(8:30) Habits that build willpower
(11:50) How willpower increases self-control
(13:07) How consistent training amidst a busy life could actually make life and performance better
(16:33) How to build willpower for cyclists
(19:33) Tips to reduce the willpower “cost” of training
(21:38) Why results from most exercise intervention studies can be unreliable

RESOURCES MENTIONED IN THIS EPISODE
https://www.hubermanlab.com/episode/how-to-increase-your-willpower-and-tenacity

STUDIES REFERENCED IN THIS EPISODE
https://trainerroad.cc/Baumeister1998
https://trainerroad.cc/Jobs2013
https://trainerroad.cc/Job2010
https://trainerroad.cc/Bernecker2020
https://trainerroad.cc/Audiffren2022
https://trainerroad.cc/Rosenblat2023

WATCH OUR LATEST YOUTUBE VIDEO NOW
https://youtu.be/k3IIJqNxNMo

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TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

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(0:00) Welcome!

(1:00) Quick guide on what to do if you can’t put out as much power indoors

(10:32) Science-backed recommendations for cyclists on how to take an off-season

(42:40) Adding extra riding to your training plan: Should you do it?

(55:36) Why do you taste blood in your mouth during hard efforts, and is it bad?

1:02:51) How to not lose positions in a start

(1:11:52) Imbalances in your pedal stroke and what to do with them

(1:15:18) When you can skip warmups

RESOURCES MENTIONED IN THIS EPISODE

Sprint Intensity Training: https://youtu.be/VE2lJ3KSvPY?feature=shared

https://www.trainerroad.com/blog/detraining-what-happens-when-you-lose-fitness/

STUDIES REFERENCED IN THIS EPISODE

https://trainerroad.cc/Maldonado-Martin2016

https://trainerroad.cc/Ronnestad2014

https://trainerroad.cc/Almquist2020

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

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Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

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Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

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(0:00) Welcome!

(0:22) Hannah won a XC Marathon World cup! Here's what she learned

(19:46) What makes your weight fluctuate in training and what to do about it

(33:15) Should you avoid heat adaptation right before an event?

(42:34) Is there a way to "short-cut" race experience?

(56:42) How to manage the craving for water only in a race

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

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TOPICS COVERED

(0:00) Welcome!

(0:37) Product update from Nate – Apple Sync and Apple Workouts

(8:03) Should wheel-on trainers even be a consideration in 2023?

(12:23) Will indoor training damage a full suspension bike?

(12:59) What fan do you recommend for indoor training?

(14:41) Do any of the podcast hosts recommend rocker plates for your trainer?

(16:01) Which trainer desk do the hosts recommend?

(16:57) What’s the best way to mount your phone to your bars for indoor training?

(17:52) What shows/content are the hosts looking forward to watching on the trainer this year?

(19:09) Is indoor cycling kit worth it?

(20:51) How to remount your bike like a pro with no stutter step

(31:13) Why steady power matters more than you think, and how to get better at it

(47:11) Is fighting for position into singletrack actually a bad idea?

(1:01:06) Do greens powders actually work?

(1:15:53) How much will gatorskin tires slow you down?

(1:23:45) How to get optimize your sleep before a race

LINKS MENTIONED IN THIS EPISODE

  • Pushing an Outside Workout to the Apple Watch: https://trainerroad.cc/46h6j8o

  • Connecting TrainerRoad with Apple Health: https://trainerroad.cc/3PIUgd1

  • Apple Health Troubleshooting: https://trainerroad.cc/3ZLAfXU

  • Lasko U12104 https://a.co/d/10GaX2U

  • KOM Cycling Garmin mount: https://a.co/d/72GuILY

  • Magsafe Mount: https://a.co/d/dkqaCvf

STUDIES REFERENCED IN THIS EPISODE

  • Athletic Greens Ingredients: https://drinkag1.com/ingredients/en

  • Organic Spirulina, Gurney 2022: https://trainerroad.cc/Spirulina

  • Inulin (FOS prebiotics), Hughes 2021: https://trainerroad.cc/Inulin

  • Beet Root Powder, Dominguez 2017: https://trainerroad.cc/beetrootpowder

  • Cocoa Polyphenol Extract, Massaro 2019: https://trainerroad.cc/Cocoabeanpolyphenolextract

  • Grape Seed Extract, Elejalde 2021: https://trainerroad.cc/grapeseedextract

  • Green Tea (Camellia Sinesis), Green 2010: https://trainerroad.cc/greentea

  • Ginger Rhizome Powder, Wilson 2015: https://trainerroad.cc/gingerrhizomepowder

  • Alkaline pea protein isolate, Loureiro 2023: https://trainerroad.cc/alkalinepeaproteinisolate

  • Rhodiola (Rhodiola rosea) root dry extract, Lu 2022: https://trainerroad.cc/rhodiolarosea

  • Ashwagandha (Withania somnifera), Bonilla 2021: https://trainerroad.cc/ashwagandha

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
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TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

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Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(0:40) Sarah’s athletic and educational background

(1:20) Why are pro cyclists using nicotine in their training?!

(12:36) How we tested sodium bicarbonate products in-house

(26:58) The impact of temporary caloric restriction on our metabolism

(33:37) Why the amount of carbs in your recovery drink might matter more than the 4:1 ratio

(40:15) Data driven ways to use aerobic exercise to recover from a concussion

STUDIES REFERENCED IN THIS EPISODE

https://pubmed.ncbi.nlm.nih.gov/28574230/

https://pubmed.ncbi.nlm.nih.gov/29405793/

https://pubmed.ncbi.nlm.nih.gov/35405933/

https://pubmed.ncbi.nlm.nih.gov/27120294/

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

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Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(1:49) Getting to know Zach Calton

(16:17) Pro tips on how to make threshold training less miserable and more productive

(31:23) Can antacids make you faster?

(45:36) Zach and Ryan’s favorite ways to train repeatability

(55:36) How to train for a race series / a lot of races in a short time

(1:09:22) What’s up with collegiate cycling in the US?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(01:08) Gravel National Championships discussion with Tobin

(13:10) Ivy’s UCI Cyclocross racing plans for this season

(22:20) Tobin’s warmup for cyclocross

(24:00) Ivy’s tips for pre-riding a course, and whether it’s more important than a warmup

(25:41) Tobin’s tips for how to learn a course quickly

(26:30) Tobin’s key rule about how to test tire choice and pressure on a course

(27:39) Tobin’s tips on how to know if you should run or hop barriers

(29:47) Should you break the golden rule and go hard at the beginning of a race in CX?

(30:31) Should you surge out of corners or try to ride smooth in cyclocross?

(32:22) How to avoid losing positions at the beginning of a race

(35:30) Ivy and Tobin’s favorite cyclocross workouts

(41:45) Is cyclocross training different from criterium training?

(45:45) Pros’ favorite workouts for road racing

(48:28) How cross-country MTB training is different from other forms of training

(52:36) Should your bike handling technique change or stay the same from bike to bike?

(1:02:09) How pros’ recognize signs of fatigue when HRV doesn’t seem to correlate

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(02:01) Are you carb loading incorrectly?

(13:41) Do you need to drink electrolytes if you eat enough sodium before and after training?

(26:12) What is the best macronutrient ratio for getting faster on the bike?

(37:52) Should you not count calories consumed during training?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(02:01) Are you carb loading incorrectly?

(13:41) Do you need to drink electrolytes if you eat enough sodium before and after training?

(26:12) What is the best macronutrient ratio for getting faster on the bike?

(37:52) Should you not count calories consumed during training?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(0:50) Hannah’s tips for steep climbs

(3:30) Hannah’s analysis of her race at Leadville (5:50) Should you go with an early move, or stick to a conservative pacing plan?

(8:00) What to do if you realized you missed the key move in a race

(12:30) Why Hannah chose to take time off in the middle of her season

(15:30) How Hannah manages rest week anxiety

(20:45) Post-race blues / What to do if you don’t have a goal event on your calendar?

(22:50) How to balance life and training

(25:15) Are group rides replacement for training?

(28:10) Does your training have to be intense if you are doing less volume?

(36:25) Saddle tips/ Are cycling saddles always uncomfortable, and are we just not talking about it?

(39:30) How your posture affects saddle selection

(43:45) How chamois cream could actually make saddle problems worse / how bib shorts affect saddle choice

(51:15) Signs you are underfueling your workouts

(52:45) How pros fuel their training

(54:55) Coach Jonathan’s hack for avoiding post-training binges

(1:05:55) Are tire inserts actually worth the weight penalty?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED

(0:00) Welcome!

(2:21) Why you need to do strength training

(9:26) Why you should do strength training in more than just the offseason

(11:50) How often should you do strength training every week?

(14:56) Should you do strength training on hard days or easy days?

(29:20) How to avoid DOMS

(34:09) Can strength training replace a specific type of cycling workout?

(37:00) How to know when you should prioritize strength or cycling training

(41:33) What is the minimum amount of strength training you should do

(46:50) How much will your sprint power or FTP increase from strength training?

(53:18) Are bodyweight exercises enough for cyclists, or do you need equipment?

(57:05) No equipment, at-home strength training exercises for cyclists

(1:00:51) Should cyclists use TRX systems?

(1:02:32) Is yoga sufficient strength training for cyclists?

(1:04:35) How does strength training for cycling differ from lifting for general health?

(1:06:33) TrainerRoad’s strength training benchmarks calculator

(1:11:53) What are the best and most important strength training exercises for cyclists?

(1:16:09) Are kettlebell flow workouts too intense for cyclists?

(1:18:17) Do you need to adjust your strength training plan for your age?

(1:23:25) Strength training recommendations for triathletes

(1:26:46) Which strength training exercises help with maintaining the aero/TT position?

(1:31:41) Can strength training replace a warm up or cool down for cycling?

(1:32:46) What strength training exercises can help cyclists avoid broken collarbones and other injuries?

(1:34:50) What strength training exercises can help cyclists avoid a sore lower back on the bike?

(1:43:32) What strength training exercises can help you stabilize your pedal stroke?

(1:45:32) How should cyclists change their nutrition when they start doing strength training?

(1:50:21) What supplements should cyclists take when they start doing strength training?

LINKS MENTIONED

  • Derek’s Strength Training Company: www.DialedHealth.com

  • Derek’s instagram: https://instagram.com/dialedhealth

  • TrainerRoad Strength Training Benchmarks Calculator: https://www.trainerroad.com/strength-training-calculator

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

LINKS MENTIONED

Kate’s Successful Athletes Podcast Episode: https://youtu.be/-iLRvK71Seg

OTHER LINKS

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network

Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:34) Sofia’s interview

(22:46) Tobin’s interview

(28:36) Keegan’s interview

ITEMS MENTIONED IN THIS EPISODE

  • Sofia’s Instagram
  • Sofia’s Strava
  • Sofia’s Leadville file
  • Tobin’s Instagram
  • Keegan’s Instagram
  • Keegan’s Leadville File
  • Santa Cruz ht.SQD’s Instagram

Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:27) New AI FTP Detection and other product updates!

(4:15) How Hannah is preparing to defend her Leadville title

(11:53) Full deep dive into Leadville prep

(38:11) Are all of us not consuming enough caffeine on race day?

(1:06:41) Should you use DFA alpha 1 to find your aerobic threshold?

(1:26:55) How to avoid bad tasting bottles and hydration packs

(1:29:19) What causes heart rate to not go up in hot conditions?

(1:37:49) What happens when you train with too high of an FTP?

ITEMS MENTIONED IN THIS EPISODE

  1. UPDATED VIEW ON HRV ANALYSIS DURING EXERCISE AND DFA ALPHA 1, Marco Altani

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

hare the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:33) Alex Larson’s take on using natural foods to fuel your rides

(11:10) How to find the right gearing for a course

(12:26) 2023 IRONMAN World Championships course discussion

(22:57) How to ride descents blind

(30:31) Have you reached a lifelong peak?

(38:18) Does spraying water on yourself mid-race actually cool you off?

(51:52) Carbohydrate intake recommendations for rides of different durations and intensities

(1:03:54) Does dieting ruin your metabolism?

Signs you may be not eating enough

(1:19:40) Has the scientific research on beer and cycling changed?

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(1:07) Race audit! Why did you cramp at the Downieville Classic [pacing, heat, elevation, nutrition strategy deep dive]

(40:49) Do dropper posts belong on CX bikes?

(46:30) Are tire inserts a good idea for cyclocross?

(54:03) Why can’t I put out more power in race starts [how to train for it, how to turn it into a strength, etc.]

(1:13:39) What are the best and worst pedals for riding in muddy conditions?

(1:19:15) Is there a perfect tire for both CX and gravel?

(1:22:51) How do you carry corner speed in cyclocross?

(1:30:00) Best drills for singlespeed CX racing

(1:33:54) How to get young athletes started in cyclocross

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:

  • Singletrack 6 website: https://trainerroad.cc/Singletrack6

  • Stage 1: https://trainerroad.cc/ST6Stage1

  • Stage 2: https://trainerroad.cc/ST6Stage2

  • Stage 3: https://trainerroad.cc/ST6Stage3

  • Stage 4: https://trainerroad.cc/ST6Stage4

  • Stage 5: https://trainerroad.cc/ST6Stage5

  • Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:

  • Singletrack 6 website: https://trainerroad.cc/Singletrack6

  • Stage 1: https://trainerroad.cc/ST6Stage1

  • Stage 2: https://trainerroad.cc/ST6Stage2

  • Stage 3: https://trainerroad.cc/ST6Stage3

  • Stage 4: https://trainerroad.cc/ST6Stage4

  • Stage 5: https://trainerroad.cc/ST6Stage5

  • Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:

  • Singletrack 6 website: https://trainerroad.cc/Singletrack6

  • Stage 1: https://trainerroad.cc/ST6Stage1

  • Stage 2: https://trainerroad.cc/ST6Stage2

  • Stage 3: https://trainerroad.cc/ST6Stage3

  • Stage 4: https://trainerroad.cc/ST6Stage4

  • Stage 5: https://trainerroad.cc/ST6Stage5

  • Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:

  • Singletrack 6 website: https://trainerroad.cc/Singletrack6

  • Stage 1: https://trainerroad.cc/ST6Stage1

  • Stage 2: https://trainerroad.cc/ST6Stage2

  • Stage 3: https://trainerroad.cc/ST6Stage3

  • Stage 4: https://trainerroad.cc/ST6Stage4

  • Stage 5: https://trainerroad.cc/ST6Stage5

  • Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:
- Singletrack 6 website: https://trainerroad.cc/Singletrack6
- Stage 1: https://trainerroad.cc/ST6Stage1
- Stage 2: https://trainerroad.cc/ST6Stage2
- Stage 3: https://trainerroad.cc/ST6Stage3
- Stage 4: https://trainerroad.cc/ST6Stage4
- Stage 5: https://trainerroad.cc/ST6Stage5
- Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!
https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

RESOURCES MENTIONED IN THIS EPISODE:

  • Singletrack 6 website: https://trainerroad.cc/Singletrack6

  • Stage 1: https://trainerroad.cc/ST6Stage1

  • Stage 2: https://trainerroad.cc/ST6Stage2

  • Stage 3: https://trainerroad.cc/ST6Stage3

  • Stage 4: https://trainerroad.cc/ST6Stage4

  • Stage 5: https://trainerroad.cc/ST6Stage5

  • Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) A message from Ivy

(0:19) Welcome!

(1:46) How are Jonathan and Ivy training for Single Track 6?

(17:14) Jonathan and Ivy’s bike setup

(22:32) What equipment Jonathan and Ivy are bringing

(29:45) What are Jonathan and Ivy’s kits?

(38:00) Race day nutrition

(41:30) What are Jonathan and Ivy’s sleeping arrangements for ST6?

(44:44) Stage overviews

RESOURCES MENTIONED IN THIS EPISODE:

  • Singletrack 6 website: https://trainerroad.cc/Singletrack6

  • Stage 1: https://trainerroad.cc/ST6Stage1

  • Stage 2: https://trainerroad.cc/ST6Stage2

  • Stage 3: https://trainerroad.cc/ST6Stage3

  • Stage 4: https://trainerroad.cc/ST6Stage4

  • Stage 5: https://trainerroad.cc/ST6Stage5

  • Stage 6: https://trainerroad.cc/ST6Stage6

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(2:19) Suggestions from listeners: late night training

(12:14) Guide to pre-race preparation

(1:05:09) Should you prioritize cold drinks over overall drink volume?

(1:15:01)Why does ride nutrition caffeine hit different?

(1:22:48) Adjusting on the bike nutrition for heat vs. rain

(1:30:12) Follow us as we race Singletrack 6!

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!
(0:20) Hannah’s Euro Race Block Learnings
(10:35) How has the women’s field changed?
(15:46) How to manage when expectations don’t match outcomes
(20:07) How Hannah overcame Leogang’s steep climbs
(27:38) Are wider tires slower?
(38:12) How Hannah is mentally approaching Leadville after winning last year
(50:06) Are there signs that you’ve nearly reached your potential as an athlete?
(1:10:58) What pedals are best for road and off-road?
(1:21:20) Can you cram for a race?

Watch our latest Cycling Science Explained video now!
https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(3:07) Why you run out of energy at the end of long events and how to avoid it

(25:29) Are there any downsides to heat adaptation?

(36:16) How to crush your next stage race or multi-day ride

(49:25) How to fuel late night workouts

(57:00) Hot takes!

RESOURCES MENTIONED IN THIS EPISODE:

Effects of heat stress on physiological responses and exercise performance in elite cyclists, Tatterson, et al., 2020: https://www.jsams.org/article/S1440-2440(00)80080-8/pdf

MALE EXTERNAL RACING CATHETER KIT: https://www.pciraceradios.com/products/male-external-racing-catheter-kit?variant=38023372636346¤cy=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gclid=CjwKCAjwhJukBhBPEiwAniIcNRsFPzbWpxwrb9tGKuGs1rnz_3qGORzeq3YO_x5wH5yIwS_K35J0YxoCN4cQAvD_BwE

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(1:00) Keegan’s nutrition strategy at Unbound

(22:17) What tools and spares did Keegan carry with him for Unbound

(25:46) Unbound Gravel tire choice

(31:54) How did Keegan get through the mud so well?

(33:27) How to stop mud from accumulating on your bike

(42:46) How to know whether you should chase an attack or let it go

How to let a disappointing result motivate you

(49:46) How Keegan manages pressure to perform and self doubt

(59:48) How to adjust your training plan for high altitude

(1:09:30) Common mistakes that make you slower

How to balance structured and unstructured training

RESOURCES MENTIONED IN THIS EPISODE:

Unbound Gravel Course: https://ridewithgps.com/routes/41531560

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

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View Details

Share the podcast with your friends, and rate it 5-stars!
Spotify: https://trainerroad.cc/spotify2
iTunes: https://trainerroad.cc/apple2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(2:49) How to save time at unbound gravel

(25:59) What is ‘Fat Adaptation’, and am I in a fat adapted state?

(43:55) How do I prepare for a stage race with multiple stages in a day?

(54:51) Can I run mis-matched tires?

(1:03:06) How do I build a pacing strategy for a course with tough, 8-9 minute climbs?

RESOURCES MENTIONED IN THIS EPISODE:

Unbound Gravel Course: https://ridewithgps.com/routes/41531560

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(1:08) How temperature changes tire pressure

(32:34) How to get past post-race blues

(44:19) How to regain motivation

(55:25) How to have snappy acceleration

(1:06:57) Tips on becoming a pro cyclist

RESOURCES MENTIONED IN THIS EPISODE:

  • Abandoned to manage the post-Olympic blues: Olympians reflect on their experiences and the need for a change, Bradshaw, et al., 2022: https://www.tandfonline.com/doi/epdf/10.1080/2159676X.2021.1993974?needAccess=true&role=button

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:25) Correction on respiratory terminology

(1:10) Losing weight gradually vs. rapidly

(18:03) How to know if you’re a sandbagger

(36:24) Nourishment recommendations for those with eating disorders

(52:13) Best training option with TR to maintain fitness but have more time to ride

(1:21:17) Unbound tire selection / Jonathan doing Unbound in 2024???

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) 🏁 Ivy and Jonathan are racing Singletrack 6! Short preview, expectations, etc.

(16:00) 🫁 Do inspiratory and respiratory breathing (breath training) devices make you faster?

(33:09) 🥵 What is the maximum amount of training busy professionals should do? (Balancing work with training)

(42:15) 🧐 Why you aren’t getting faster (Why isn’t my training working?)

(57:02) 🔥 Why you are getting dropped in race starts (how to train for hard starts)

LINKS MENTIONED IN THIS EPISODE:

  • Singletrack 6 Stage Breakdowns: https://trainerroad.cc/st6spreadsheet

  • Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis, Illi, et al., 2012: https://trainerroad.cc/Illi2012

  • Influence of Inspiratory Muscle Training on Ventilatory Efficiency and Cycling Performance in Normoxia and Hypoxia, Salazar-Martinez, et al., 2017: https://trainerroad.cc/SalazarMartinez2017

  • Inspiratory muscle training improves cycling time-trial performance and anaerobic work capacity but not critical power, Johnson, et al., 2007: https://trainerroad.cc/Johnson2017

  • Time to Move Beyond a “One-Size Fits All” Approach to Inspiratory Muscle Training, Shei, et al., 2022: https://trainerroad.cc/Shei2022

  • Grinduro California: https://trainerroad.cc/GrinduroCA

  • Stetina’s Paydirt: https://trainerroad.cc/StetinasPaydirt

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

TrainerRoad Podcast Network Submit your Question to the Ask a Cycling Coach Podcast

Subscribe to the Ask a Cycling Coach Podcast

Subscribe to the Successful Athletes Podcast

Submit your story to the Successful Athletes Podcast

Subscribe to the Science of Getting Faster Podcast

Submit a topic to the Science of Getting Faster Podcast

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Introducing Cole Paton!

(14:47) Why is your heart rate higher when training outside vs. inside?

(26:31) Pacing tips for new road racers

(43:04) Is too much flexibility bad for cyclists?

(55:32) Is sweat rate based on power output?

LINKS MENTIONED IN THIS EPISODE:

  • Cole and Savilia’s Youtube: https://www.youtube.com/@ColeSavilia

  • Backs, R. W., & Seljos, K. A. (1994). Metabolic and cardiorespiratory measures of mental effort: the effects of level of difficulty in a working memory task. International Journal of Psychophysiology, 16(1), 57-68: https://www.sciencedirect.com/science/article/abs/pii/0167876094900426?via%3Dihub

  • Furley, P., & Memmert, D. (2010). The role of working memory in sport. International Review of Sport and Exercise Psychology, 3(2), 171-194. DOI: 10.1080/1750984X.2010.526238: https://www.researchgate.net/publication/233446680_The_role_of_working_memory_in_sport

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:46) Should cyclists take CBD?

(39:39) Bike handling tips for scary courses

(52:15) How much fitness do you lose in one week?

(1:01:29) Are raisins good cycling nutrition?

(1:10:29) Why do some races feel so hard, and how should you train for that?

LINKS MENTIONED IN THIS EPISODE

  • Effects of Cannabidiol on Exercise Physiology and Bioenergetics: A Randomised Controlled Pilot Trial, Sahinovic, et al., 2022: https://trainerroad.cc/42mxwEm

  • The influence cannabidiol on delayed onset of muscle Soreness, Hatchet, et al., (small sublingual CBD dose): https://trainerroad.cc/44uHUvn

  • Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training, Isenmann, et al., 2021: https://trainerroad.cc/3paRCmN

  • www.GlobalDRO.com

  • Detraining: What Happens When You Lose Fitness?: https://trainerroad.cc/42lLUfW

  • Sun-dried raisins are a cost-effective alternative to Sports Jelly Beans in prolonged cycling, Reitscher, et al., 2011: https://trainerroad.cc/3LXC5zG

  • Zefal Magnum Pro Bottle: https://trainerroad.cc/416Hjxg

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:31) How to train for uphill finishes

(9:31) Are you overtraining?

(24:53) Why does music make you faster, and how much faster can it make you?

(41:49) Should you take a week off after big races?

(48:07) Tips on fitting unstructured riding into your training plan

(56:07) Should you reduce caffeine intake before races?

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

The only podcast dedicated to making you a faster cyclist. TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT certified coaches, pro athletes, and other special guests.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Chad Update

(12:55) Is a TT bike worth it?

Hacks to make your road bike more aero

(37:06) Is training late at night bad?

How to increase consistency

(57:14) How to recon a race without pre-riding

(1:16:21)Should you get more PRs from races or training?

(1:30:49) How to pace team relay races

(1:39:33) Tips for bathroom stops in long races

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3KQBApb

Watch our latest Cycling Science Explained video now!

https://youtu.be/NtoCgX1CAUM

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:19) What did Keegan learn from Life Time Grand Prix?

(14:24) Hot takes: Most athletes would be faster if they swapped 1 training day per week with a true rest day

(38:56) Hot takes: Your drinkable carbs are giving you cavities!

(46:44) Hot takes: Altitude isn’t real as long as you aren’t aware of what elevation you are at

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:32) What Hannah has learned in her recent races

(7:21) How to stay motivated after bad results

(18:08) What to do when the field starts hard

(35:58) How easy should your recovery rides be?

(55:33) Big training mistakes that cause burnout

(1:16:00) How did Coach Jonathan do at IM Oceanside 70.3?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!

(0:15) Clarification from Ep. 409

(12:48) Are carbon bikes worth it?

(21:45) How high are the pro’s FTPs?

(45:29) What’s the best way to raise your FTP?

(50:54) How quickly do you lose altitude adaptation?

(1:01:05) How will Coach Jonathan do at IRONMAN Oceanside 70.3?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome! (0:48) How to win a Cat 4 race (26:50) Cape Epic update (29:35) How to use power meters for running (44:19) Is the recovery window a myth? (53:29) Beginner tips for cardiovascular training (58:25) Should cyclists avoid HIIT strength workouts? How to schedule strength training in your cycling training plan (1:13:53) Does tire direction really matter? (1:18:50) Is it bad to frontload your hard workouts in your week?

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3lGyMSP

Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Get to know Tiffany Keep, Rossouw Bekker, and Keagan Bontekonig – TrainerRoad employees racing the 2023 Absa Cape Epic!

Learn actionable takeaways from what these pro athletes have done to prepare for the race, how they plan to execute, and what stages they are looking forward to and fearing the most in this brute of a race.

Follow them throughout Cape Epic with the links below: • Cape Epic YouTube Channel: https://www.youtube.com/@EpicSeries_Race_The_World

• View the race route: https://www.epic-series.com/capeepic-event-route

• Rossouw's IG: https://instagram.com/rossouwbekker?igshid=YmMyMTA2M2Y= • Keagan's IG: https://instagram.com/keagan_bonty?igshid=YmMyMTA2M2Y= • Tiffany's IG: https://instagram.com/tiffanykeep?igshid=YmMyMTA2M2Y=

• Rossouw and Tiffany's Team IG (Valley Electrical Titan Racing): https://instagram.com/vec_tr_team?igshid=YmMyMTA2M2Y= • Keagan's Team IG (Insect Science MTB): https://instagram.com/insectsciencemtb?igshid=YmMyMTA2M2Y=

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:36) Meet Tiffany Keep

(2:20) Meet Rossouw Bekker

(5:16) Meet Keagan Bontekoning

(7:35) Course Overview

(10:12) What Tiffany did to acclimate to the heat

(12:33) Did Tiffany do any unique training for the race?

(14:38) Did Rossouw do any unique training for the race?

(17:30) Did Keagan do any unique training for the race?

(20:36) How many grams of carbs per hour do the athletes anticipate on taking in

(27:32) What stage are the athletes looking forward to the most

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3Z3zLug

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(4:03) Hot Takes: Shaving one’s legs is the worst tradition in cycling

(18:25) When should you go harder than your workout?

(30:28) Hot Takes: Kids snack food is the best for long rides

(43:29) Does Adaptive Training give you credit for extra training?

(47:16) Hot Takes: Shoe fit is just as important as bike fit

(1:02:02) How to get faster without a training plan

(1:15:08) Hot Takes: Racing when its cold is harder than racing when its hot

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google 

TOPICS COVERED IN THIS EPISODE:

(0:30) Hannah’s learnings from first races of the year (31:37) Is living at high altitude actually advantageous? (1:00:53) Why does VO2max not increase with FTP? (1:18:50) Does sag climbing actually not work?

RESOURCES MENTION IN THIS EPISODE: https://trainerroad.cc/3ZY8YjP 

Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo 

Subscribe to the Science of Getting Faster Podcast below!  Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf 

TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:00) Hot Takes followup–which is more dense: hot or cold air?

(2:39) Does new muscle need to be endurance trained?

(21:43) What are the costs of doing only hour-long workouts?

(40:24) Do anti-depressants and anti-anxiety meds adversely affect training?

(55:55) Best training plan for athletes returning to training after a long break

(1:09:56) Can you increase your max heart rate?

(1:22:03) What advice have the hosts never shared on the podcast before?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Follow Alex Larson on Instagram: https://www.instagram.com/alexlarsonnutrition/

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:19) Gaining weight while trying to fuel workouts

(37:51) How to train while intermittent fasting

(59:46) Race week nutrition

(1:21:20) Is table sugar the best carb mix?

(1:31:29) Are high-resistant starches ideal training fuel?

(1:36:46) Signs your race nutrition isn’t working for you

RESOURCES MENTIONED IN THIS EPISODE: trainerroad.cc/3XxFVln

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:20) I'm not unfit in the winter, the air is just heavier.

(04:34) Negative racing is just as sound of a strategy as attacking all the time.

(11:43) Long indoor Z2 is like therapy.

(17:46) Is the move by Ironman to ‘split the IMWC’ a money grab, or is it a legitimate good move for the athletes?

(29:00) Technical trails should not be ‘made safe’ even if they are dangerous.

(34:06) After watching Call of a Lifetime, gravel racers need to care less about tradition and maintaining a pleasant emotional balance and more about winning.

(40:32) The whole “scrape mud” thing with your pedal stroke is unnecessary. Pedal how you pedal.

(42:28) Your bike fit shouldn't look like the pros.

(48:53) It's ok for your saddle to not be aligned center if it's for an imbalance.

(51:13) Gravel is not more inclusive because of the barriers to entry.

(57:56) Elevation training on the weekends improves aerobic capacity.

(1:00:26) Why do I get DOMS from endurance workouts, but not threshold and VO2?

(1:02:23) 100 push ups a day is sufficient strength training for cyclists.

(1:03:39) Fueling with carbs for an early morning 1hr workout is overrated.

(1:10:14) Synthetic foods are better than natural foods for riding/racing (ie gels)

(1:14:55) America will be THE dominant cycling nation in 10 years.

(1:18:20) Athletes with executive function difficulties (adhd) need more sugar and caffeine during workouts because the dopamine hit helps them stay engaged during workouts.

(1:24:21) Aero road frames make no difference in real world group riding

(1:24:35) We are paying too much for chamois cream.

(1:27:25) Naps should get more hype than ice baths for recovery.

(1:33:41) Bikes are too heavy now

(1:39:39) Training your 10min power is more important than training your sprint for crit racing. (1:46:09) Hard training weakens my immune system. (more of a theory really)

(1:52:18) Cyclocross is the most exciting version of cycling at the moment, change my mind.

RESOURCES MENTIONED IN THIS EPISODE: trainerroad.cc/3XxFVln

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(0:28) How to use TrainerRoad to burn more calories

(21:43) Do tall riders suffer more at altitude?

(45:01) What causes Adaptive Training to change my workouts?

(52:36) Nutrition for short races

(01:05:24) What are the goals of different types of threshold workouts?

(01:20:03) Why are crosswinds such a big deal in racing?

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3HGsV6Y

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE:

(2:51) TrainerRoad Run Announcement!

(27:08) How to succeed on TrainerRoad

(43:24) How to train to corner

(1:03:57) What Coach Jonathan has learned from triathlon training

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3wOpEOb

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

(0:23) HOT TAKES: Beer is good for recovery

(10:54) Liquid calories are better than solid food when riding

(13:13) XCO is just a time trial for 90+% of people racing it

(17:25) Off season is boring!

(22:38) Riding for fun and racing your friends still makes you faster

(29:35) Handlebar bags on $10k aero bikes is LOL

(33:09) Recovery rides hinder recovery

(36:43) It's okay to change your plan volume mid-season

(51:21) How to pick good lines in a high pressure situation

(1:00:23) Aid Station strategies from the pros

(1:08:50) How to pick events that prepare you for your goal event

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3WHha63

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

(0:00) Meet pro XC MTB racer, Savilia Blunk!

(0:42) How to manage emotions in a race

(7:04) MTB pacing strategies from the pros

(11:55) What Savilia does to become such a good bike handler

(17:08) How to use your autonomic nervous system to get more from your workouts

(49:34) How XC MTB pros manage racing short track and XCO with such little time between

(01:07:00) The one thing coaches wish more athletes did to get faster

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3wkfHaI

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

0:00 Welcome!

1:48 Quick cramp fixes

10:32 Energy Balance vs. Energy Availability: What is the best way to track food intake?

22:31 Should you be ingesting mid-ride protein?

34:35 Cyclists, carbs, insulin, and fat metabolism

51:15 What makes the beginning of an interval so hard?

1:02:20 How to manage your relationship with food when it gets extra complicated

RESOURCES MENTIONED IN THIS EPISODE :https://trainerroad.cc/3BdfA3B

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google 

TOPICS COVERED IN THIS EPISODE

(0:16) Should cyclists avoid creatine? (20:59) Why are aerodynamic dimples not used in cycling equipment? (30:54) Is doing your intervals in the middle of longer aerobic rides a good idea? (40:24) Do some athletes have a naturally higher core temp, and does that change the way they should manage heat? (51:26) How much time pedaling while standing is too much time? (58:17) Do short breaks between intervals ruin a workout?

RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3iiH2a6

Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo 

RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B 

Subscribe to the Science of Getting Faster Podcast below!  Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf 

TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

  • How to set bulletproof goals

  • Four common mistakes cyclists make

  • Do less

  • Keep it simple

  • Fuel the work

  • Recover like you train

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

  • Hot Takes!

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google 

TOPICS COVERED IN THIS EPISODE

(0:00) Ivy got 2nd at Singlespeed National Championships! (11:19) How to pick the right training plan (1:08:44) How to find your limiters (1:09:33) Are you making a mistake by focusing on marginal gains? (1:18:53) How hard should VO2max workouts really be? (1:23:06) Should amateurs quit using CX bikes?

Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo 

Subscribe to the Science of Getting Faster Podcast below!  Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf 

TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea 

ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5 Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH Training Blog: https://trainerroad.cc/3gCdNdN TrainerRoad Forum: https://trainerroad.cc/3uHvLnE Instagram: https://www.instagram.com/trainerroad/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

(01:22) Do massage guns work?

(23:23) Are cyclists at high risk for fainting?

(47:24) Why is it so hard to maintain fitness after a peak?

(01:01:20) How to do altitude training right

(01:13:19) How often should you get a bike fit?

(01:26:20) Are dates a good energy gel substitute?

Watch our latest Cycling Science Explained video now!

https://youtu.be/k3IIJqNxNMo

RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B

Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

🎉 AI FTP Detection is now available! More info here: https://trainerroad.cc/3F1rQ8O

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

(0:00) 🎉 AI FTP Detection is now available!
Are fast twitch athletes at a greater risk for over training?
(3:28) How does muscle fiber type influence recovery
(21:31) Is carbohydrate periodisation a good way to increase adaptations?
(33:46) Which is more detrimental: carbohydrate restriction or calorie restriction?
(39:50) Are we wrong about Altitude Training?
Why do some athletes experience poor performance after returning from altitude?

RESOURCES FROM THIS EPISODE:

https://trainerroad.cc/3ude2TD

Watch our latest Cycling Science Explained video now!
https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

Hannah’s Whole Enchilada FKT: https://youtu.be/oErEWLGdPlI

TOPICS COVERED IN THIS EPISODE

  • FKTs without a film crew are just KOMs

  • Hannah’s Whole Enchilada FKT

  • Stop spending money on your bike and just train more

  • There’s nothing wrong with attacking in the feed zone

  • If you stop at a gas station during an endurance ride, do you destroy all the benefits?

  • Socks go under your leg warmers

  • Fatter can be faster

  • Training on the rollers is more effective than a static trainer

  • Everyone would be a better athlete if they went to therapy

  • We need a better metric for measuring fitness than w/kg or FTP

  • There’s nothing wrong with wearing your bibs 6-8 times before washing them. Fine for me.

  • Gravel tires with big lugs make no sense unless you’re riding very muddy roads

  • Commuting in jeans to work on my ebike does not make me less of a person

  • 1 hour in the weight room is worth more than 2 hours in base/Z1/Z2 riding.

  • VO2 max workouts are better without a power meter.

  • Aero bars don’t belong on bikes with knobby tires

  • A good result in a crit is 90% luck.

  • Body weight exercises are an acceptable substitution for traditional weight training.

  • Watts per CdA is more important for most riders than w/kg

  • Oversized pulley wheels are a waste of money

  • Pidcock podiums the /23 TdF

  • MTBrs are sad they aren’t the cool kids anymore. That’s why they low key hate on gravel

  • Black mold in your bottle is where all the flavor is at

Watch our latest Cycling Science Explained video now!

https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

(0:06) Does Bonking Make You Faster?
(19:56) How VO2max work becomes easy
(36:32) Should you fuel your strength workouts?
(51:57) Trivia!
(58:25) How to not lose fitness in the off-season
(1:07:05) Why gels make people sick / training on a budget
(1:19:12) Live Questions

RESOURCES FROM THIS EPISODE:
https://trainerroad.cc/3AsxOxN

Watch our latest Cycling Science Explained video now!
https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

Share the podcast with your friends, and rate it 5-stars!
iTunes: https://trainerroad.cc/apple2

Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google

TOPICS COVERED IN THIS EPISODE

(0:25) Are you breathing wrong?

(20:27) How to regain fitness quickly

(43:52) Tips to lower your core body temperature

(54:20) Trivia!

(1:01:14) Are you tapering wrong?

(1:11:27) Training for a series vs. a single race

(1:18:32) How to pick the right type of Base Training

RESOURCES FROM THIS EPISODE:

https://trainerroad.cc/3UOMPSt

Watch our latest Cycling Science Explained video now!

https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

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Hannah Otto joins us to discuss whether antibiotics make you slower, her tips for Leadville as the current champion, and a ton of discussion on common nutrition questions we get from all of you.

Enjoy the episode, rate the podcast 5-stars in your podcast app, and share it with your friends!

TOPICS COVERED IN THIS EPISODE

(0:30) Do antibiotics make you slower?
(26:22) Should endurance athletes always be carb-loading?
(37:58) How to break 9 hours at Leadville
(01:03:11) Should athletes avoid high step counts?
(01:14:42) Does it matter in which order you eat different foods?
(1:23:14) Is mid-ride protein supplementation a good idea?

RESOURCES FROM THIS EPISODE:
https://trainerroad.cc/3Ns5oJH

Watch our latest Cycling Science Explained video now!
https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
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Join Rocket Sloth Co’s Ryan Standish and Squid Bikes Ivy Audrain as we cover how these pros pace different types of races, whether they avoid melatonin and other over the counter medications to enhance sleep, how to manage nutrition without tracking macros and calories, and for our first ever AACC Cycling Trivia!

TOPICS COVERED IN THIS EPISODE

(0:52) How to manage nutrition without food tracking

(19:10) Ry Guy Rapid Fire!

(27:24) What is the best cross-training sport for cyclists?

(32:42) What cycling discipline requires the least amount of training time to be competitive?

(40:12) How to optimize your sleep without drugs

(50:08) Cycling Trivia!!!

(01:09:31) Can muscular people still be good cyclists?

(01:22:42) Are you pacing your efforts wrong?

(01:31:54) Training for a 10hr race on limited time

RESOURCES FROM THIS EPISODE:

https://trainerroad.cc/3FuOB6y

Watch our latest Cycling Science Explained video now!

https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

TOPICS COVERED IN THIS EPISODE

  • Is freshness more important than fitness?
  • Should TT bikes be allowed in amateur road racing?
  • Is Jonathan a better person now that he loves triathlon?
  • Is CX more technical than XC?
  • Has high-carb intake revolutionized pro racing?
  • Is intermittent fasting actually disordered eating?
  • When it might be a good idea not to pre-ride a course
  • Are gravel bikes worth the hype, or just a marketing scam?
  • When 30-minute workouts might be the best training approach
  • Does big-gear work replace strength training?
  • Did Filippo Ganna set an unmatchable hour record?
  • How to responsibly understand scientific research
  • Is structured training overrated?
  • Do you need an off season if you never do intensity?
  • Are we warming up too much?
  • Are e-bikes bad?
  • Who is the fastest swimmer: Nate, Chad, Ivy, Keegan, or Jonathan?

RESOURCES FROM THIS EPISODE:
https://trainerroad.cc/3VF8mOu

Watch our latest Cycling Science Explained video now!
https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

TOPICS COVERED IN THIS EPISODE

(03:45) What Ivy is learning from her CX season

(10:13) What Alex and Keegan learned from racing World Championship events

(30:25) Red Bull Bay Climb

(34:38) How pros analyze their races

(49:25) How to start on loose surfaces

(01:06:24) How to identify the rides that ruin training progress

(01:25:10) Why does race performance not match training?

Watch our latest Cycling Science Explained video now!

https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Watch our latest Cycling Science Explained video now!
https://youtu.be/_RIl4s2q-rs

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf
iTunes: https://trainerroad.cc/itunessogf

Watch IRONMAN World Championships
https://www.facebook.com/IRONMANtri

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

Subscribe to the Science of Getting Faster Podcast below!
Spotify: https://trainerroad.cc/spotifysogf

iTunes: https://trainerroad.cc/itunessogf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

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Ivy’s cyclocross season is starting, so we get her pro tips on CX racing and training, as well as Dr. Podlogar’s insight into why fueling seems much harder in hot conditions and much more in Episode 382 of the Ask a Cycling Coach Podcast

TOPICS COVERED IN THIS EPISODE

(5:52) What happens when you get sick right before your goal event

(6:43) Ivy’s race schedule

(18:00) What head units are most commonly used in cyclocross?

(21:08) Ivy’s go-to bike skill drills

(28:49) How to transform steady state fitness into punchy fitness

(37:22) How is TSS calculated mid-workout

(40:38) Why fueling with carbs in the heat is so hard

(48:49) The most commonly overlooked steps of stage race nutrition

(01:03:39) Should amateurs eat less carbs than pros?

RESOURCES MENTIONED IN THIS EPISODE

Data Engineer: www.TrainerRoad.com/jobs

TR Athletes at Kona – We need you on the podcast: https://trainerroad.cc/3qZ64M5

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Pete Morris join us to discuss what pros do better than amateurs, how to have an off-season that will set you up for a record year, and how we all think Keegan will do now that he has been selected to represent the USA at Road World Championships!!

TOPICS COVERED IN THIS EPISODE

(01:49) Keegan was selected to represent Team USA at Road World Championships! How will he do?
(43:23) How to plan an off-season
(01:00:18) What faster riders do differently
(01:18:24) Off-season cross-training for cyclists

RESOURCES MENTIONED IN THIS EPISODE

How to watch the 2022 UCI Road World Championships – streaming and schedule: https://www.cyclingnews.com/news/how-to-watch-the-2022-road-world-championships-live-tv-and-streaming/

https://trainerroad.cc/3RP8WHl

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

How fast are TrainerRoad employees? We look at the power file of TR employee and Team ProTouch’s Kent Main at the Maryland Cycling Classic, and it's shocking! We also cover time-crunched training, whether hard pre-race efforts make you race slower, and the hosts racing plans for 2023!

TOPICS COVERED IN THIS EPISODE

(0:31) Welcome back, Jonathan!

(24:10) Should Keegan Swenson be in the World Tour?

(32:04) Jonathan's Fill-In Host Review

(43:56) 2023 race plans for the hosts

(51:13) Should you avoid hard efforts days before a race?

(56:31) When to know if you should rest or train with limited time

(1:11:15) How to train amidst challenging life circumstances

RESOURCES MENTIONED IN THIS EPISODE

www.TrainerRoad.com/jobs

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

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Team Movistar’s Matteo Jorgenson joins Coach Jonathan Lee, Coach Chad Timmerman, and Santa Cruz Bicycles’ Keegan Swenson for a wide-ranging chat about pro racing, Tour de France breakaways, grand tour peaking and fueling, and the pro peloton’s opinion on gravel racing. The crew also answers listener questions about race day nerves and cramping, this week on Episode 379 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(0:00) Introducing Movistar’s Matteo Jorgenson

(6:03) Is Matteo Interested in Gravel Racing?

(10:28) What is Matteo’s Rider Type?

(22:07) Why is Racing in Europe Different?

(35:00) How to Get Into Breakaways

(45:58) How Matteo Timed His Peaks

(01:04:25) How to Fuel a Grand Tour

(01:18:12) Do Pros Cramp like Amatures?

(01:24:28) Performing in Training vs. During a Race

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3KGa39C

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Our good friend Pete Morris returns to the Ask a Cycling Coach Podcast this week and joins Ivy, Nate, and Chad for an in-depth analysis of Coach Jonathan’s first XTERRA race. We also dive into another round of spicy hot takes on American criteriums, intermittent fasting, gravel race feed zone attacks, repeatability vs FTP, and more!

TOPICS COVERED IN THIS EPISODE

(8:16) Jonathan’s XTERRA Lake Tahoe Experience

(41:05) Hot Takes with Ivy, Pete, Chad and Nate

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3Cxy7co

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Our good friend Pete Morris returns to the Ask a Cycling Coach Podcast this week and joins Ivy, Nate, and Chad for an in-depth analysis of Coach Jonathan’s first XTERRA race. We also dive into another round of spicy hot takes on American criteriums, intermittent fasting, gravel race feed zone attacks, repeatability vs FTP, and more!

TOPICS COVERED IN THIS EPISODE

(8:16) Jonathan’s XTERRA Lake Tahoe Experience

(41:05) Hot Takes with Ivy, Pete, Chad and Nate

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3Cxy7co

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

With Coach Jonathan out on paternity leave, TrainerRoad CEO Nate Pearson hosts the podcast this week to interview two of the biggest names in gravel: 2022 Leadville Trail 100 winner Hannah Otto and 2022 Leadville Trail 100 and SBT GRVL winner Keegan Swenson. We learn about everything that went into their incredible wins—from training, equipment, and race day preparation, to tactics, pack dynamics, and more!

TOPICS COVERED IN THIS EPISODE

(01:12) Keegan's Leadville Win
(36:38) Hannah Leadville Win
(01:19:09) Keegan SBT Gravel

RESOURCES MENTIONED IN THIS EPISODE
https://trainerroad.cc/3AtUgH9

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

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Coach Jonathan is out on paternity leave, so the rest of the podcast crew will be hosting for the next month. This week? We’ve got some hot takes with Ivy! We’ll cover the best and worst recovery hacks, discuss if group rides are even worth it, if gravel is just worse than cyclocross and should cyclists shave their legs. Tune in to Episode 376 of the Ask a Cycling Coach Podcast for discussions on these topics and much more!

TOPICS COVERED IN THIS EPISODE

  • How to Find the Motivation to Train

  • How to Tell the Difference Between DOMS and Fatigue

  • Maximizing Training When You’re Time-Crunched

  • Best and Worst Recovery Hacks

  • Are There Disadvantages to ‘Over-Hydrating’?

  • Solo vs. Group Rides: Which is Better?

  • Reasons You’re Not Getting Faster

  • Is Gravel Just Worse than Cyclocross?

  • Pros and Cons of Training Rides with Pros

  • Is Carbon Fiber Overrated?

  • How to Deal with Non-Cycling Daily Stress

  • What Causes You to Lose Power

  • How to Fix a Broken Heart

  • Should Cyclists Shave Their Legs?

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3vXtXGQ

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

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Coach Jonathan is out on paternity leave, so the rest of the podcast crew will be hosting for the next month. Up first? Our very own Coach Chad! We’ll cover whether coffee drinkers should manage their hydration differently, whether recovery days hurt sleep quality, and why you are getting dropped even when you’re fit. Tune in to Episode 375 of the Ask a Cycling Coach Podcast for discussions on these topics and much more!

TOPICS COVERED IN THIS EPISODE

(4:28) Coach Chad's TdF 2022 Observations
(13:20) Should coffee drinkers hydrate differently
(26:15) Why are you getting dropped
(38:15) Do recovery days hurt sleep quality?
(52:40) When you do and don’t need to fuel workouts
(1:14:30) How to return to training when motivation is low

RESOURCES MENTIONED IN THIS EPISODE
https://trainerroad.cc/3bAc2Pk

TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD
Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH
Training Blog: https://trainerroad.cc/3gCdNdN
TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
Instagram: https://www.instagram.com/trainerroad/
Strava Club: https://www.strava.com/clubs/trainerroad
Facebook: https://www.facebook.com/TrainerRd
Twitter: https://twitter.com/TrainerRoad

View Details

Coach Jonathan's having a baby, so we're off this week and the rest of the podcast crew will be hosting for the next month. Keep sharing the podcast with your friends, rating the podcast, and submitting your questions at www.TrainerRoad.com/podcast, and we'll see you next week with Coach Chad as our host!

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Does spending time outside in the heat cause heat adaptation, what can you do to lower RPE in the heat, and does training in the heat cause swelling? We’ll cover this as well as a discussion on fat burning for endurance athletes, the aerodynamic implications of out-of-the-saddle pedaling, and much more in Episode 373 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(15:57) Why does standing require more power?

(41:19) Should ultra-endurance athletes eat less carbs?

(01:02:12) Should every training session make you faster?

(01:31:04) Does working outside in hot conditions cause heat adaptation?

How to lower RPE in the heat

(01:50:01) Does training in the heat cause swelling?

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3PMgRDA

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Ice Friction / The Feed’s Alex Wild and Squid Bikes’ Ivy Audrain join us to discuss how to achieve your fastest 100mi possible, whether training at the bottom or top of a zone really makes a difference, and much more in Episode 372 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(01:39) Alex’s learnings from Crusher in The Tushar

(17:21) Does training at the top or bottom of a zone make a difference?

(25:55) Singlespeed training, and how it can help geared athletes

(36:43) How to ride the fastest 100mi possible

(01:03:40) A pro’s perspective on standing vs. seated climbing

(01:24:56) What factors you should consider when deciding to use an aero helmet

(01:45:06) Live Questions

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3IF7rYz

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

What would you change about pro cycling, when are counterattacks bad form, how to prepare for counterattacks and respond to them, and when does weight stop mattering for time trialists. We’ll cover all of this and more in Episode 371 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(7:24) What would you change about pro racing?

(35:04) What does your power meter calibration number mean?

(43:03) How to prepare for and respond to counterattacks

(58:08) Which training metrics are non-zero averages?

(1:11:34) When weight does and does not matter in cycling

(1:20:56) Managing a post-race disappointment

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3PdhCpj

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

There’s a common mistake that many cyclists make that could be hurting their sprint power. Join Coach Chad, Ivy Audrain, Nate Pearson, and Coach Jonathan for a discussion on this, when should you launch your sprint, what happens when you take in too much sugar on the bike, the scientific research on whether it’s better to spin lightly or stop pedaling between intervals, and more in Episode 370 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(23:16) Does spinning between intervals really help?

(38:37) Best and worst upgrade ROIs for cyclists

(01:16:55) What happens when you take in too much sugar on the bike?

(01:46:56) Is it bad to be the first to sprint?

(01:58:46) An easy way to raise your sprint power

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3y5cWea

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Pivot Cycles’ and DT Swiss’ Hannah Otto joins us to discuss her learnings from her recent UCI XC MTB wins in Montana and Alberta, as well as discussions on substrate utilization at different intensities, what research says about the effectiveness of spinning between intervals, her tips for muddy riding conditions, and much more in Episode 369 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(7:08) Substrate utilization at different intensities

(46:46) Hannah Otto’s feed zone tips

(1:24:32) Hannah’s tips for riding in muddy conditions

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3A35iU2

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur

Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Cryotherapy is a recovery modality that is gaining popularity, but what does science say about its effectiveness? We’ll cover this as well as a look into scientifically-backed hydration strategies, what low heart rate means during races, and more.

TOPICS COVERED IN THIS EPISODE

(0:49) Keegan’s Unbound Experience

(04:12) Does cryotherapy make you faster?

(31:51) Why do I have low heart rate during intense races?

(42:34) How to return to training after time off

(52:10) How Keegan fueled at Unbound Gravel

(01:08:23) Scientific hydration recommendations

(01:20:09) Is there benefit to perfectly steady intervals?

(01:28:16) An alternative progressive training strategy?

(01:30:57) Live Questions

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3N58SjC

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Join us as we analyze Keegan Swenson’s and Alex Wild’s race performances at Unbound Gravel 2022. TOPICS COVERED IN THIS EPISODE

(1:04) Keegan’s race review

(19:00) Alex’s race review

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3tt3BeG

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Hannah Otto joins us to cover all that she’s learned from her racing so far this season, as well as a discussion on how to maximize the effect of recovery weeks, whether endurance bikes are actually slower than race bikes, and much more.

TOPICS COVERED IN THIS EPISODE

(0:33) What Hannah has learned from her Spring 2022 race season

(31:24) Amber and Hannah’s tips for racing to win

(39:47) Unbound Gravel

(52:30) How to get the most from recovery weeks
(01:02:13) Practical tips on adjusting your training when “life happens”
(01:16:30) Are endurance bikes slower than race bikes?

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3xbxbYf

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Amber, Coach Chad, and Coach Jonathan cover how shortening or increasing the intensity of rest between intervals affects adaptations, what the least amount of training is that you can do to get faster or maintain fitness, Ambers tips for how to build a race plan, and more importantly, how to stick to it or adapt mid-race, and much more. Join us for Episode 365 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(03:01) How long do rest intervals need to be?

(29:23) How to build and follow a race plan?

(01:19:04) Is there a minimum to how much you need to train?

(01:36:05) How race strategy changes for stage racing

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3wFNr3y

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Power-to-weight ratios are a helpful indicator of performance potential, but they can wreak havoc on athlete’s expectations and mental state. Join us for a deep dive into why W/kg may not perfectly represent your potential, as well as discussions on the point of Specialty Phase training and how to use it, how to pace hilly ultra-endurance events and more! TOPICS COVERED IN THIS EPISODE

(1:22) Maintaining traction on steep and loose climbs

(33:01) The best cycling kit options to own

(51:26) Why the Specialty Phase of training is important and how to use it

(1:07:14) How to know when you shouldn’t do a workout outside / tips to hit your power targets outside

(1:19:48) What w/kg do you need to be competitive

(1:58:51) Pacing Ultra-Endurance events with lots of climbing

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3w98cV8

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

What can you do to enter a parasympathetic state as quickly as possible post-training, and why is it so hard to achieve sometimes? We’ll cover this and how to build fitness that withstands and doles out attacks, if Epsom salt baths are beneficial for cyclists, and much more in Episode 363 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(01:25) Do epsom salt baths help recovery?

(17:50) How to withstand attacks

(40:18) How to quickly reach a parasympathetic state

(01:09:43) How posture affects breathing

(01:21:57) Training’s effect on urinary urgency

(01:26:45) Live Questions

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3w98cV8

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Amber, Ivy, and Nate join Coach Jonathan for a discussion on what coaches mean when they say “consistency”, why it matters, and how to prioritize it, how to break away from a strong field, why cyclists have tight hips and what to do about it and much more. Tune in now for Episode 362 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(02:23) What is training consistency and why is it so important?

(23:13) How to break away in strong fields

(50:19) Why power is key for calorie measurement

(59:25) Mood and training periodization

(01:05:25) Why training harder isn’t always the answer

(01:16:09) Why cyclists have tight hips and what they can do to fix it

(01:23:21) How to maintain fitness through the summer

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3LIayQ1

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

What is the best type of training to maintain fitness, how to match your nutrition plan to your event, and are complete rest days necessary? Join Coach Chad, Amber, Nate, and Jonathan for these discussions and much more!

TOPICS COVERED IN THIS EPISODE

(04:07) What’s the best type of training to maintain fitness?

(27:05) How to match your nutrition plan to your event

(50:19) Do you need complete rest days?

(01:11:37) Are you shifting too often or not enough?

(01:20:17) The benefits of wheel-on trainers

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/38u9Req

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Coach Chad, Amber, Nate, and Jonathan discuss what causes high heart rate during training, the effect of altitude on tapering and the specialty phase of training, anaerobic work capacity and much more in Episode 360 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(6:44) What causes high heart rate during training?

(24:29) Why tubeless tires are not fixing flats in road races and the hosts’ thoughts on Paris Roubaix

(48:46) The effects of altitude on tapering

(59:11) What is Anaerobic Work Capacity?

(01:24:55) How to motivate a group to work together

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3rI82RS

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

What effect does body hair have on evaporative cooling, how to find the minimum effective dose with heat training, should openers depend on your event type or your preferences, and much more in Episode 359 of the Ask a Cycling Coach Podcast! TOPICS COVERED IN THIS EPISODE

(01:52) How does body hair affect evaporative cooling?

(11:49) How to find the minimum effective dose with heat training?

(26:54) Should openers vary depending on discipline or the athlete?

(43:34) How to reduce bodily fatigue from long rides

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3uH4f9b

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Is BFR training your missing piece to getting faster? Coach Chad, Amber, and Jonathan cover this along with pedaling technique, whether cold weather causes cramps, and much more in Episode 358 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(03:37) Does blood flow restriction (BFR) training make you faster?

(57:15) Intermission: Host Challenges/Events Discussion

01:06:04 How to appropriately mix carbs, electrolytes, and caffeine supplementation during a long ride

(01:15:16) Do base layers help cooling in hot conditions?

(01:29:40) What is proper pedaling technique and how do you improve it?

(01:43:11) Does HR elevation prior to training make it less effective?

(01:47:30) Mobility exercises to hold the aero position

(01:54:58) Does cold weather cause cramping?

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3xfAb6i

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Ivy and Nate join Coach Jonathan for multiple questions on nutrition that will give you actionable tips for big improvements, as well as discussions on multi-day event pacing, race anxiety, and new possible podcast host events and challenges!

TOPICS COVERED IN THIS EPISODE

(5:30) Dropper posts and other innovations in bike racing

(21:20) How to manage pre-race anxiety

(47:55) How to pace yourself during multi-day rides and stage races

(01:12:15) Nate’s Intermission

(01:25:51) What challenges/races should the podcast hosts do next?

(01:43:10) Practical nutrition tips that deliver big improvements

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3qSVRkC

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Amber Pierce and Alex Wild join Coach Jonathan for a guide on how to crush long climbs, sleep’s effect on training adaptations, and whether it matters if you train at a specific time of day with consistency. Tune in and share this episode with your friends!

TOPICS COVERED IN THIS EPISODE

(4:25) Does training time consistency matter?

(22:17) Pacing marathon MTB and gravel courses like the Tahoe Trail 100

(46:33) Rapid Fire Questions

(01:10:13) How lack of sleep affects training adaptations

(01:33:18) The pro’s guide to crushing long climbs

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/36NlbBD

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Hannah Otto, Coach Chad, Ivy, and Jonathan discuss the point of anaerobic training and how strength training affects it, why different people need to warm up differently and guidance for your next warmup, how to use both indoor and outdoor training to get faster and much more. Tune in now to Episode 355 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(01:14) What happens to our body during a warmup?

Why do different people need to warm up differently?

(14:43) Tips for your next pre-race warm up

(53:21) Rapid Fire questions

(01:33:21) What is the point of anaerobic exercise?

(01:39:11) How does strength training affect anaerobic efforts?

(01:54:31) Pro tips on outside workouts

How to balance outdoor riding with your TrainerRoad training plan

How to balance indoor and outdoor training to get faster

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3ilyMlS

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Amber, Ivy, and Coach Jonathan discuss what HRV is, how it’s used in endurance sports, what it means if your HRV is low or high, what your HRV should be, the objective of threshold training and pro tips on how to get better at it, how to have productive conversations on sensitive nutrition issues with endurance athletes and much more. Join us live on YouTube for Episode 354 of the Ask a Cycling Coach Podcast and share this episode with your friends! TOPICS COVERED IN THIS EPISODE

(05:12) What is the point of over-unders?

Why threshold training is crucial for cyclists

Pro tips on how to get better at threshold training

(37:21) What is HRV?

How Heart Rate Variability is used in endurance training

What does it mean if your HRV is too low or too high?

What should your HRV be?

(01:33:28) How to have conversation about food with endurance athletes you care about

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/34wdJda

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Amber, Coach Jonathan, and Pivot Cycles / DT Swiss’s Hanna Otto join us for a discussion on whether amateurs should train like pros, the crossover effects of aerobic and anaerobic training in different zones, tips from Hannah on technique and equipment choice, and much more. Tune in for Episode 353 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

(0:57) What Hannah learned from her first UCI XC races of the season

(23:54) Should amateurs train like the pros?

(40:23) Should you learn to descend with your non-dominant leg forward?

(51:23) How to fit structured training into your riding time

(01:07:54) How to pace yourself when the course has steep climbs

(01:24:14) How to manage mood swings and bad temperament during a recovery week

(01:36:14) How to find the right tire

(01:48:44) What effects do aerobic and anaerobic training have on each other?

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3tuUpWa

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Coach Chad, Amber, Nate, and Jonathan take a deep dive into stretching, if it makes you faster, how you should do it, and more in Episode 352 of the Ask a Cycling Coach Podcast. Tune in for this and discussions on heat training, bodyweight vs. weighted strength training and much more!

TOPICS COVERED IN THIS EPISODE

19:49 Deep Dive on Stretching

01:27:49 How to heat train at various budgets

1:37:45 How to drink and eat during interval workouts and not miss a beat

1:55:35 Is bodyweight training a substitute for barbell training?

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/33NPNlj

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM

Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp

ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

Have a question for the podcast? Ask here: https://trainerroad.cc/34MIniq

MORE PODCASTS FROM TRAINERROAD

Listen to the Successful Athletes Podcast: https://trainerroad.cc/34MGKkO

Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3HKPExQ

STAY IN TOUCH

Training Blog: https://trainerroad.cc/3gCdNdN

TrainerRoad Forum: https://trainerroad.cc/3uHvLnE

Instagram: https://www.instagram.com/trainerroad/

Strava Club: https://www.strava.com/clubs/trainerroad

Facebook: https://www.facebook.com/TrainerRd

Twitter: https://twitter.com/TrainerRoad

View Details

Santa Cruz’s Keegan Swenson, Amber Pierce, and Ivy Audrain join Coach Jonathan for a discussion on what they do to maintain consistency, how to manage expectations after disappointing early season races, what to do if you’ve experienced a lot of improvement in the Base Phase, Keegan’s plans for the course record at Epic Rides’ 24 Hours in the Old Pueblo and much more! TOPICS COVERED IN THIS EPISODE

1:50 What has changed about Keegan’s training this year

How Keegan is preparing for the shift from gravel to MTB

17:59 Keegan’s strategy for Epic Rides’ 24 Hours in The Old Pueblo

27:20 How to deal with disappointing results in early season races

43:21 How to regain motivation after years of training

57:33 Tips from pros on how they maintain consistency in training

01:23:21 Rapid fire questions

1:55:16 How to gain confidence in the middle of a big field

02:08:22 Does AI FTP Detection work without max efforts?

02:11:16 What to do if you’ve had big gains in the Base Phase

RESOURCES MENTIONED IN THIS EPISODE

https://trainerroad.cc/3HXZIDK

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TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.

Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.

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ABOUT THE ASK A CYCLING COACH PODCAST

Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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Amber, Ivy, and Nate join Coach Jonathan for discussions on rider type discovery and development, as well as riding the line between functional and non-functional overreaching. Listen now for these discussions and much more!

–

TOPICS COVERED IN THIS EPISODE

0:00 Welcome!

01:37 No more testing! AI FTP Detection is available now

41:57 Functional vs. non-functional overreaching

01:07:12 Discovering and developing rider type

01:14:04 How to manage expectations for yourself in cycling

01:24:55 How fitness plateaus happen and how to avoid them

01:41:20 Finding the ideal womens and mens saddles

01:53:30 Tips for flying with your bike

–

RESOURCES MENTIONED IN THIS EPISODE

–

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–

LEARN MORE ABOUT ADAPTIVE TRAINING

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Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

–

SUCCESSFUL ATHLETES PODCAST

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–

SCIENCE OF GETTING FASTER PODCAST

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–
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Coach Chad, Amber Pierce, and Hannah Finchamp join Coach Jonathan for a deep dive into protein for cyclists, discussing how much endurance athletes of all kinds should be taking in, if you should ingest it on the bike, plant-based alternatives and more. We’ll also dig deep into VO2Max training, training stress and much more.

TOPICS COVERED IN THIS EPISODE

(03:05) Hannah’s training camp experience

(13:23) Protein for cyclists: everything you need to know

(1:51:20) Are you doing VO2Max training wrong?

(2:06:00) When to use and when to ignore TSS

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RESOURCES MENTIONED IN THIS EPISODE

Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men

Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men

Targeting Inflammation and Downstream Protein Metabolism in Sarcopenia: A Brief Up-Dated Description of Concurrent Exercise and Leucine-Based Multimodal Intervention

Aging and regulated protein degradation: who has the UPPer hand?

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men

Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves

Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge?

Dietary protein for athletes: from requirements to optimum adaptation

Protein requirements for endurance athletes

Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men

Muscle full effect after oral protein: Time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis

International Society of Sports Nutrition position stand: meal frequency

Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men

Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes

Protein timing and its effects on muscular hypertophy and strength in individuals engaged in weight-training

Exercise-Induced Splanchnic Hypoperfusion Results in Gut Dysfunction in Healthy Men

Protein ingestion before sleep improves postexercise overnight recovery

Reviewing the Effects of l-Leucine Supplementation in the Regulation of Food Intake, Energy Balance, and Glucose Homeostasis

Resistance training induces similar adaptations of upper and lower-body muscles between sexes

Protein metabolism in women and men: similarities and disparities

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review

Starving Your Performance? Reduced Preexercise Hunger Increases Resistance Exercise Performance

Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men

The Anabolic Response to Plant-Based Protein Ingestion

High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores

A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial

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SUCCESSFUL ATHLETES PODCAST

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The original crew is back! Amber, Chad, Nate and Jonathan discuss the concept of gaining weight to get faster, how to manage motivation amidst canceled goal events, how to keep your training on track while fasting and much more. --------------------------------------------

TOPICS COVERED IN THIS EPISODE

  • Tri challenge update from the hosts

  • Should you gain weight to get faster?

  • How to keep your training on track while fasting

  • Rapid Fire questions

  • How to do the most work possible for 10 minutes

  • How to maintain motivation when your events get cancelled

  • How to swap out weekend workouts for long rides with Adaptive Training

  • Is there an ideal cadence for climbing?

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

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Amber Pierce, Alex Wild, Ivy Audrain, and Coach Jonathan go deep on how to come back to training after illness, when you should start adding races to your calendar, how to use early season training camps to boost your fitness and much more. Join us for Episode 347 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Is FTP testing accurate?

  • How to pick early season races, when to do them, and how to get the most from them

  • Alex’s peaking strategy for the year

  • How to use training camps to boost your fitness

  • How to return from training after illness

  • Aerobic training for anaerobic athletes

  • Saddle selection and why it matters

  • How to manage carb intake on self-supported rides

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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Amber Pierce, Hannah Finchamp, and Nate Pearson join us for an in-depth guide on goal setting and achieving, as well as a discussion on Hannah’s plans at Unbound Gravel, injury prevention and much more. Join us for Episode 346 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Hannah’s new team!

  • Amber’s guide to goal setting and achieving

  • Injury prevention and a discussion on concussions

  • Rapid Fire Questions

  • Women’s saddle suggestions

  • Should natural sprinter base train differently?

  • Long ride nutrition strategy tips

  • Hannah’s strategy for Unbound Gravel and gravel tips from the hosts

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

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We covered the science behind mixing strength training and endurance training in Episode 341, and now we’ll cover practical suggestions of how you can best fit them into your training schedule, which exercises are best, and get input from pro athletes on what they do. Join us for a discussion on this, high volume training, goal setting and much more in Episode 345 of the Ask a Cycling Coach Podcast!

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

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Jim Miller is the Chief of Sports Performance at USA Cycling and has coached more Olympic cycling medal winning athletes than any other coach in US history. Jim is a 5x Olympic Team Member and has coached his athletes to 5 Olympic medals, 6 World Championships, 10 World Championship Podiums and upwards of 60 National Championships, receiving the Order of Ikkos three times and USOC Coach of the Year two times.

Tune in as we discuss the habits and traits that Jim has recognized across high performing athletes during his career, and how you can apply those learnings to your training and racing.

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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Amber and Nate are back! Join us for a discussion on what muscular endurance actually is, how to train it, and how it makes you a faster and more capable athlete, as well as discussions on time-crunched training, avoiding blowing up at the beginning of rides and much more.

TOPICS COVERED IN THIS EPISODE

Updates from Nate and Amber!

Update from Ivy on her Singlespeed podium at CX Nats!

Guide to using TrainerRoad to plan a season of training

What is muscular endurance and how does it make you more capable?

How to train as a new parent and/or with limited time

Rapid Fire questions

How to avoid blowing up at the beginning of rides and races

Training for long and short races/rides

RESOURCES MENTIONED IN THIS EPISODE

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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Mentality is often what separates winners from the rest in pro fields, and while amateurs may not be able to train like pros, they can think like one. Join pro riders Hannah Finchamp and Alex Wild as we discuss strategies of how to get into the mindset of a winner, how to do sprint training amidst endurance training, their favorite training metrics and more.

TOPICS COVERED IN THIS EPISODE

  • TrainerRoad athletes winning National and World Championships

  • Hannah’s cyclocross tips

  • Mentality tips from the pros

  • How to mix sprint training with endurance training

  • Rapid Fire Questions

  • How to pace long events with lots of short climbs

  • The hosts’ favorite training and racing metrics

RESOURCES MENTIONED IN THIS EPISODE

TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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Is it possible to time your strength training in such a way that it doesn’t affect your cycling training? Coach Chad dives deep into interference-effect and if it is worthy of concern, as well as a guide to training plans for KOMs of different durations, how training fatigue and freshness can mask adaptations and much more in Episode 341 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

0:00 Intro

2:56 How to stop failing workouts

10:07 XTERRA World Championships

15:50 Deep dive on timing strength training and cycling

56:54 Rapid Fire questions

1:13:55 TrainerRoad’s Polarized Training Plans

1:18:03 Guide to KOMs of different durations

1:25:25 Can you treat knee injuries while training?

1:36:42 How fatigue and freshness can mask adaptations

RESOURCES MENTIONED IN THIS EPISODE

  • Evaluation of performance improvements following either resistance training or sprint interval based concurrent training

  • Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis

  • Effects of high-intensity interval cycling performed after resistance training on muscle strength and hypertrophy

  • Concurrent Training with Different Aerobic Exercises

  • Interference between Concurrent Resistance and Endurance Exercise: Molecular Bases and the Role of Individual Training Variables

  • Impact of low-volume concurrent strength training distribution on muscular adaptation

  • Using Molecular Biology to Maximize Concurrent Training

  • Decrease in Akt/PKB signalling in human skeletal muscle by resistance exercise

  • Skeletal muscle amino acid transporter expression is increased in young and older adults following resistance exercise

  • Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle

  • Concurrent Training for Sports Performance: The Two Sides of the Medal

  • The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis

  • Concurrent exercise training: Do opposites distract?

  • Concurrent exercise and muscle protein synthesis: Implications for exercise countermeasures in space

  • Caloric restriction induces anabolic resistance to resistance exercise

  • Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise

  • Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle

  • Interference of strength development by simultaneously training for strength and endurance

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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Strava Club: https://www.strava.com/clubs/trainerroad

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What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team’s Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

0:15 Intro

4:28 Alex’s off-season

10:31 The Hosts’ Goals for 2022

24:26 Deep dive into muscle cramps and glycogen

01:12:04 Rapid Fire Questions

1:23:55 Training with too high of an FTP

1:32:40 How Alex avoids fitness plateaus as a pro athlete

1:39:33 Training for extremely long climbs

1:49:10 How much protein should endurance athletes ingest?

1:56:00 More Rapid Fire Questions

RESOURCES MENTIONED IN THIS EPISODE

  • Kawasaki: 'A monkey never cramps'

  • Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners

  • Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion?

  • A Narrative Review of Exercise-Associated Muscle Cramps: Factors that Contribute to Neuromuscular Fatigue and Management Implications

  • Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage

  • Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining

  • Ingestion of transient receptor potential channel agonists attenuates exercise-induced muscle cramps

  • Exercise-Associated Muscle Cramp-Doubts About the Cause

  • Skeletal muscle fatigue: cellular mechanisms

  • Role of glycogen availability on SR Ca2+ kinetics in human skeletal muscle

  • Effects of Congestive Heart Failure on Ca2+ Handling in Skeletal Muscle During Fatigue

  • Oxidative stress impairs the function of sarcoplasmic reticulum by oxidation of sulfhydryl groups in the Ca2+-ATPase

  • The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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How much of your “race fitness” is due to improvements in capacity and how much of it comes from pain tolerance? We’ll cover this and how should average athletes and pro athletes fuel differently, get into cyclocross season and much more in Episode 339 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Intro 0:09

  • What has Ivy learned during her CX season so far? 03:16

  • Deep dive on pain tolerance and endurance training 19:17

  • Rapid fire questions 53:26

  • Physical vs. psychological benefits of drafting 1:14:19

  • Examining how a specific pro athlete should manage their nutrition 1:19:59

  • How average athletes should manage their nutrition 1:30:21

RESOURCES MENTIONED IN THIS EPISODE

  • The Cerebral Signature for Pain Perception and Its Modulation

  • Survey of Chronic Pain in Europe: Prevalence, Impact on Daily Life, and Treatment

  • The Relationship Between Psychological Resilience and Pain Threshold and Tolerance: Optimism and Grit as Moderators

  • Psychological Factors Associated With Ultramarathon Runners' Supranormal Pain Tolerance: A Pilot Study

  • Does exercise induce hypoalgesia through conditioned pain modulation?

  • Assessing Endogenous Pain Inhibition: Test-Retest Reliability of Exercise-Induced Hypoalgesia in Local and Remote Body Parts After Aerobic Cycling

  • A meta-analytic review of the hypoalgesic effects of exercise

  • Examination of the dose–response relationship between pain perception and blood pressure elevations induced by isometric exercise in men and women

  • Dose Response of Isometric Contractions on Pain Perception in Healthy Adults

  • Exercise-Induced Hypoalgesia in Healthy Individuals and People With Chronic Musculoskeletal Pain: A Systematic Review and Meta-Analysis

  • Influence of Preferred versus Prescribed Exercise on Pain in Fibromyalgia

  • Prescribed Versus Preferred Intensity Resistance Exercise in Fibromyalgia Pain

  • Similarities between exercise-induced hypoalgesia and conditioned pain modulation in humans

  • Hypoalgesia after bicycling at lactate threshold is reliable between sessions

  • Intensity and duration threshold for aerobic exercise-induced analgesia to pressure pain

  • Exercise-Induced Hypoalgesia After Isometric Wall Squat Exercise: A Test-Retest Reliability Study

  • Sex-Dependent Components of the Analgesia Produced by Athletic Competition

  • Changes in Pain Perception and Descending Inhibitory Controls Start at Middle Age in Healthy Adults

  • Effects of Mirthful Laughter on Pain Tolerance: A Randomized Controlled Investigation

  • Does Manual Lymphatic Drainage Have Any Effect on Pain Threshold and Tolerance of Different Body Parts?

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Join us for a special live question and answer session with Nate and Jonathan about all things Adaptive Training!

TOPICS COVERED IN THIS EPISODE

  • Intro 0:00

  • Why did we build Adaptive Training and what is it? 0:47

  • How does it make you faster? 19:01

  • How can you use it? 30:32

  • What are the new metrics in Adaptive Training? 31:58

  • What specific adaptations will be recommended? 39:15

  • What about FTP tests? 48:02

-What about unstructured, outside rides? 59:21

  • Live questions and answers 1:05:23

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LEARN MORE ABOUT ADAPTIVE TRAINING

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After a long and challenging week, the last stage of Cape Epic looked almost tame in comparison to what racers have already faced. But it was a perfect outro to the race, with a big climb to sort things out and a series of treacherous rocky descents to the final finish line.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW

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The penultimate stage of Cape Epic looked set to be a long, fast, rolling day on a flowing course. Unfortunately for tired racers, extremely heavy rains overnight had other plans.

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SUCCESSFUL ATHLETES PODCAST

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Stage 5 featured the most climbing of any day in this year’s Cape Epic. Add in cold weather and occasional rain, and it pushed athletes to the absolute limit.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

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Stage 4 was shorter, less technical, and less climb-heavy than other recent stages. Coupled with slightly cooler temperatures it offered a bit of a reprieve for racers, but it certainly wasn't without its challenges.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

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Stage 3 of Cape Epic was brutally hot, extremely dry, and included the hardest climb of the entire race. But it was also less technical than the days that preceded it, and our racers were able to take advantage with strong performances.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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SUCCESSFUL ATHLETES PODCAST

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The race got truly underway today as athletes tackled what is officially billed as the queen stage of Cape Epic. Stage 2 lived up to the hype, offering several serious climbs, unrelentingly rocky terrain, and a dangerously steep descent to the finish.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

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With the short Prologue successfully behind them, competitors faced the first major challenge of Cape Epic with the 98 km Stage 1. Our teams all came out of the prologue well-positioned and feeling good. How did they fare today?

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LEARN MORE ABOUT ADAPTIVE TRAINING

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SUCCESSFUL ATHLETES PODCAST

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Beginning and ending at the University of Cape Town, this opening time trial was far too short and early in the race to cement an overall victory, but a major setback or crash here could have ended the chances of success for the rest of the week. How did our athletes fare in their first day of racing at Cape Epic?

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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SUCCESSFUL ATHLETES PODCAST

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Join Jonathan Lee and Trainerroad’s Rossouw Bekker as they break down the Cape Epic route, considering the unique demands and challenges that await them in each stage.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

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Cape Epic is finally here! Tune is as we get to know each team, what their preparation has been like, how they plan to execute and more.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

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SUCCESSFUL ATHLETES PODCAST

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High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road’s Hannah Finchamp as we dig into the relationships of glucose, insulin and workout intensity to know how you can prioritize health and performance, and much more!

TOPICS COVERED IN THIS EPISODE

  • Intro 0:00
  • What happens when our bodies eat sugar? 5:21
  • How does insulin work? 8:38
  • How does activity affect insulin? 15:52
  • Are high-carb endurance athletes at risk of becoming diabetic? 20:30
  • Data-driven ways to plan meal timing 50:59
  • Hannah’s tips for bike choice 1:30:40
  • A pro’s guide to chaotic race starts 1:35:59
  • Live questions and answers 1:53:54

RESOURCES MENTIONED IN THIS EPISODE

  • Threshold Intervals for Cyclists: Benefits, Examples, and Tips for Success

  • +61w FTP and Full-Distance Tri Finish with Lauren Hackney - Successful Athletes Podcast Episode 60

  • Successful Athletes Podcast

  • Adaptive Training

  • Hannah’s Instagram

  • TrainerRoad’s Instagram

  • Coach Jonathan’s Instagram

  • Coach Chad’s Instragram

  • Regulated transport of the glucose transporter GLUT4

  • Exercise, GLUT4, and skeletal muscle glucose uptake

  • Insulin and insulin resistance

  • Exercise alleviates lipid-induced insulin resistance in human skeletal muscle-signaling interaction at the level of TBC1 domain family member 4

  • Exercise-Induced alterations in intramyocellular lipids and insulin resistance: The athlete’s paradox revisited

  • Metabolic Syndrome

  • Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients

  • Update on the effects of physical activity on insulin sensitivity in humans

  • Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults

  • The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis

  • Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity

  • Changes in Aerobic Capacity and Visceral Fat but not Myocyte Lipid Levels Predict Increased Insulin Action After Exercise in Overweight and Obese Men

  • Muscle Oxidative Capacity Is a Better Predictor of Insulin Sensitivity than Lipid Status

  • Update on the effects of physical activity on insulin sensitivity in humans

  • Increased Skeletal Muscle Capillarization After Aerobic Exercise Training and Weight Loss Improves Insulin Sensitivity in Adults With IGT

  • The “Ups” and “Downs” of a Bike Race in Type 1 Diabetes: Dramatic Differences in Blood Glucose Responses from the Paris to Ancaster Spring Classic

  • Ryan Standish’s Instagram

  • The TowWhee Adventure Tow Strap

  • Stretches for Cyclists: 5 Stretches You Should Know

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
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How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

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SCIENCE OF GETTING FASTER PODCAST

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Anaerobic training is important for many athletes, but does its high-sugar burning nature lower your FTP? We’ll dig into the science of anaerobic training, lactate threshold, glycolysis, meal timing and much more in Episode 326 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • TrainerRoad launched a Free Trial!
  • How much is too much anaerobic training?
  • What anaerobic training does to your body
  • Does anaerobic training hurt FTP?
  • How does your body break down, store, and use sugar?
  • How to time your meals for ideal performance
  • Easy recipes for athletes
  • Should you hire a nutritionist?
  • Pairing nutrition with load and deload phases

RESOURCES MENTIONED IN THIS EPISODE

  • https://trainerroad.cc/3igDK3L The Science and Translation of Lactate Shuttle Theory
  • https://trainerroad.cc/2Wlv2K1 Rehabilitating lactate: From poison to cure
  • https://trainerroad.cc/3ii9oOB Track cyclist spinning +200rpm
  • https://trainerroad.cc/3F1iw3B The Science of Winning: Planning, Periodizing and Optimizing Swim Training
  • https://trainerroad.cc/39J8PIH Pete’s Easy Bowl Recipe

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

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Cross-training is not usually considered as necessary for cyclists, but should it be? We’ll cover the science of cross-training, how to raise power while dropping weight and much more in this episode of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • TrainerRoad launched a Free Trial!
  • How to raise power while losing weight
  • Why some athletes drop power while losing weight
  • The science behind cross-training and why cyclists should do more of it
  • Rapid Fire questions
  • How to level up your sprint skills in a week
  • Is pre-workout weight training a way to get more adaptations?
  • Is it better to focus on the effort or distract yourself?

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

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ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Train Together with Group Workouts: https://bit.ly/3fkaYyd

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SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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We know you burn energy in training, but what about when you recover? What processes happen in your body and how much energy does it take? We’ll cover this and go into the do’s and don’ts of training camps with two pros from the Orange Seal Off-Road Team, Hannah Finchamp and Alex Wild!

TOPICS COVERED IN THIS EPISODE
- Intro 00:14
- Why do pro athletes still have elevated breathing rates on the podium? 13:07
- What happens in your body after a hard effort 17:04
- Is your caloric burn still elevated after training? 29:19
- Adjusting training for high-stress situations 1:22:44
- A guide to planning training camps from the pros 1:31:32
- When should you increase training volume? 1:43:10
- Is harder training actually better training? 1:50:29
- Live questions and answers 2:01:54

STUDIES MENTIONED IN THIS EPISODE
Effects of incomplete pulmonary gas exchange on VO2 max. Powers, et al 1989: https://bit.ly/3BVWnS9 9:36

Calorimetric measurement of postexercise net heat loss and residual body heat storage. Kenny, et al 2008. https://bit.ly/3zXeqXC 22:52

Triglyceride/fatty acid cycling is increased after exercise. Bahr, et al 1990. https://bit.ly/3zTHQWq 28:43

Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Borsheim & Bahr 2003. https://bit.ly/3E58YUM 29:24

Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. Mann, et al 2014. https://bit.ly/3hjG1Lk 31:09

Effect of exercise intensity and duration on postexercise metabolism. Gore, et al 1990. https://bit.ly/3l8bt0b 32:15

Exercise modality effect on oxygen uptake off-transient kinetics at maximal oxygen uptake intensity. Sousa, et al 2015. https://bit.ly/3lbKgJJ 37:41

Fat-free Mass and Excess Post-exercise Oxygen Consumption in the 40 Minutes after Short-duration Exhaustive Exercise in

Young Male Japanese Athletes. Tahara, et al 2008. https://bit.ly/3BUqskR 40:59

Muscle lactate metabolism in recovery from intense exhaustive exercise: Impact of light exercise. Bangsbo, et al 1994. https://bit.ly/3zYskIZ 41:13

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Schuenke, et al 2002. https://bit.ly/38VII0O 45:01

Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. LaForgia, et al 2006. https://bit.ly/3BXIYc8 47:27

Faster oxygen uptake kinetics during recovery is related to better repeated sprinting ability. Dupont, et al 2010. https://bit.ly/3tAvK2g 48:36

Effects of long-term aerobic exercise on EPOC. LeCheminant, et al 2007. https://bit.ly/2X1sst7 53:04

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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BWR Asheville winner SofĂ­a Gomez VillafaĂąe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more.

Tune in now and get faster!

TOPICS COVERED IN THIS EPISODE

  • Sofia’s BWR Ashville experience 5:49
  • How do the fitness requirements differ between gravel and XCO 9:53
  • Cape Epic update and the physical toll of stage racing 12:59
  • Altitude training deep dive 27:14
  • Should you train at a high altitude? 1:24:58
  • How to time altitude training 1:28:54
  • Nutrition for long events 1:50:54
  • What bike is the best all-around off-road bike 1:53:12
  • Live questions and answers 1:57:48

STUDIES MENTIONED IN THIS EPISODE
Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq 33:03
Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX 38:27
Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007: https://bit.ly/2VedcrQ 47:10
Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985: https://bit.ly/3BEmMDF 51:30
Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993: https://bit.ly/38B9rjm 52:22
Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017: https://bit.ly/3zFgMu5 56:51
Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019: https://bit.ly/38xieCO 1:12:04
Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014: https://bit.ly/3zMkr9y 1:25:36

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme
Train Together with Group Workouts: https://bit.ly/3fkaYyd
Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
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Keegan Swenson joins us to talk about his Leadville and Breck Epic wins and to help us answer your questions on training with bad air quality, finding your strengths and weaknesses and much more. Tune in now and get faster!

TOPICS COVERED IN TODAY’S EPISODE

Keegan’s experience at Leadville and the Breck Epic (00:28)

How to prepare for long and short events at the same time (26:49)

How air quality affects performance and health (41:08)

Suspension for gravel bikes (1:02:13)

What to carry in a saddlebag (1:04:24)

Finding your strengths and weaknesses (1:39:35)

Tips for increasing carbs without GI distress (1:47:14)

Live questions and answers (1:58:51)

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Please be advised: this episode contains discussions about mental health that may be difficult for listeners.

If you are in need of help or support, please contact:

In the US: National Suicide Prevention Lifeline — tel:18002738255 In the UK: Samaritans — 116 123

This week, we have a very special episode of the Ask a Cycling Coach Podcast! Before she was a professional cyclist, Amber Pierce was a high-level swimmer aspiring to be an Olympian. However, the physical, emotional, and mental stress of transitioning to college athletics, eventually led to a breaking point. Tune in as Amber shares the first part of her story about motivation, identity, and self-doubt in the world of sports, in this episode of the Successful Athletes Podcast.

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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We interviewed 10 of the fastest athletes taking on the Leadville 100 to find out how they are uniquely preparing their bodies, equipment and execution strategies to find success at one of the biggest mountain bike races in the world. Tune in to hear from Sarah Sturm, Eddie Anderson, Laura King, Peter Stetina, Katerina Nash, Alex Wild, Hannah Finchamp, Keegan Swenson, Rose Grant and Alex Howes!

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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As the race season comes to an end, it’s time to begin to reflect on your journey. Moving forward, what are your plans for next season? We’ll cover this and more in Episode 319 of the Ask a Cycling Coach Podcast!

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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How are testosterone levels, recovery and adaptation affected by hair-loss drugs, how do you train explosivity, and how do you build an ideal leadout train? We’ll cover this and more in Episode 318 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • How to pace yourself in a fast race
  • Do hair loss treatments make you a slower cyclist?
  • Surging vs. steady power: which is best?
  • Who is your spirit Disney character and why?
  • HR Monitors and Adaptive Training
  • The hosts analysis of the Olympic Cycling events
  • How to build an ideal leadout train
  • Should cyclists focus on explosive or slow and stable strength movements?

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Santa Cruz Bicycle’s Keegan Swenson joins us to talk about his two National Championship wins and his unexpectedly bumpy ride at Belgian Waffle Ride, as well as answering your questions on recovery modalities and joining us for a discussion on leadout train tactics and training.

TOPICS COVERED IN THIS EPISODE

  • Intro 0:00

  • Keegan’s learnings from National Championships 1:04

  • Nate’s learnings from Tahoe Trail 100 22:233

  • Managing hunger during training blocks 32:45

  • Tips for strong riders in weak fields 53:09

  • Keegan’s Belgian Waffle Ride experience 1:04:23

  • The value of equipment upgrades1:36:30

  • Recovery modalities that actually work 1:48:57

-What’s the best bike and equipment for Leadville? 1:54:26

BLOG ARTICLES MENTIONED IN THIS EPISODE

Cycling for Weight Loss: https://bit.ly/3Byb5iC

Five Tips for Training and Weight Loss: https://bit.ly/3eH2osE

Sub-Nine Leadville Finish with Sergio Sandoval: https://bit.ly/3eMiOQC

How David Curtis Went from the Couch to a Sub-Nine Leadville: https://bit.ly/3ByQE5a

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!:

https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!:

https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We’ll cover this as well as pro cyclist data and why many athletes don’t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Intro 0:13
  • Jonathan’s learnings from National MTB National Championships 5:41
  • Nate is racing again! 39:04
  • Why pro cyclists don’t share data 42:47
  • A deep dive on muscle fiber composition for cyclists 54:11
  • Race-day focus tips 1:20:33
  • Publishing data insights from TrainerRoad’s data-set 1:23:52
  • Do gels replace aid stations? 1:29:16
  • Do recovery shakes get nullified by post-ride meals? 1:31:55
  • How to mitigate risk in criterium racing 1:46:08
  • How to avoid crashes in a criterium 1:52:23
  • Why are cyclists so susceptible to broken collarbones? 1:55:21
  • How to learn to crash safely 1:57:46

RESOURCES MENTIONED IN THIS EPISODE

  • The muscle fiber type-fiber size paradox: hypertrophy or oxidative metabolism?

  • Plasticity of human skeletal muscle: gene expression to in vivo function

  • Human soleus muscle: A comparison of fiber composition and enzyme activities with other leg muscles

  • Adaptations of skeletal muscle to prolonged, intense endurance training

  • Mechanical Plasticity: Skeletal Muscle Adaptations

  • Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining

  • Human single muscle fibre function with 84 day bed-rest and resistance exercise

  • Muscle fiber typology substantially influences time to recover from high-intensity exercise

  • Muscle fiber typology is associated with the incidence of overreaching in response to overload training

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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This week, we have a very special episode of the Ask a Cycling Coach Podcast! We caught up with 10 professional mountain bikers to learn how they prepared for the MTB National Championships in Winter Park, CO. Learn how these athletes prepared for high elevation, what nutrition plan they’re following for the race, much more all covered in this week’s Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Welcome to a very special episode!
  • Athlete Introductions
  • How did you prepare for altitude?
  • Did you do anything special to prepare for this course?
  • Did you taper for this race? Was it different than you would taper for a typical race?
  • What’s your nutrition plan for race day?
  • What unique equipment choices did you make or are planning on making for this race?

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Does metabolic efficiency change at different intensities, when do you choose to mark a rider or go solo and make them chase, how to increase your sustained power abilities and much more all covered in this week’s Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Carrying momentum while cornering in a group 15:53

  • Does metabolic efficiency change at different intensities? 36:27

  • The hosts’ thoughts on the start of the 2021 Tour de France 1:06:58

  • Sodium Loading 1:15:10

  • Should motor pacing and group rides be excluded from KOMs? 1:18:18

  • A practical way to gauge VO2max capabilities 1:22:23

  • Improving sustained power 1:27:24

  • When to mark a rider or go solo 1:36:12

  • Live Questions 1:48:15

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Welcome to the podcast that’s dedicated to making you a faster cyclist, the Ask a Cycling Coach Podcast presented by TrainerRoad.

I’m Coach Jonathan Lee and each week on this podcast we answer the questions you submit to make you a faster cyclist.

I’m joined by a rotating cast of coaching and pro athlete co-hosts including our Head Coach Chad Timmerman, retired World Tour Pro cyclist Amber Pierce, and many others as we share what we’ve learned while researching your questions throughout the week.

If you are just now finding the podcast, you can join us live on YouTube every Thursday at 8:00am Pacific for the latest episode, and for past episodes, I recommend listening to the most recent episode and working your way backward through the catalog.

To submit questions to the podcast and get all of the helpful links, go to https://www.TrainerRoad.com/Podcast.

If you are interested in discussions with actual researchers performing scientific research in the world of endurance performance, check out our Science of Getting Faster Podcast, and if you want to hear inspiring stories of athletes just like you, tune into our weekly Successful Athletes Podcast as well. Links for those podcasts can be found below in this episode description, at TrainerRoad.com/podcast, and wherever you listen to podcasts.

Finally, if you want to start training with cycling’s most effective training system, head over to TrainerRoad.com and sign up today.

We’re excited to have you as a listener and look forward to helping you get faster!

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Coach Chad is back! This week we dig into how VO2max affects FTP, why heart rate may be lower or higher for different people at different times, and discussions about positioning in aggressive groups, heat, crashing and more inspired by Tulsa Tough.

TOPICS COVERED IN THIS EPISODE

  • Intro 0:04

  • Jonathan’s Tulsa Tough experience 12:20

  • The difference between racing for a win versus a solid finish 20:54

  • How to ride in an aggressive group 24:30

  • Mental and strategic tips for racing in aggressive fields -28:47

  • How to beat a dominant team 46:10

  • How does VO2 Max affect FTP? 1:19:58

  • Does cadence affect aerodynamics? 1:27:55

  • Why does heart rate vary between athletes? 1:34:03

  • Live questions and answers 1:56:12

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Taylor Lideen, the winner of the 357 mile Unbound XL gravel race, joins us to talk about how he trained for such a massive race, his nutrition and equipment choices, how he executed on race day, as well as his tips for endurance athletes and a discussion on the intersection of mental health and endurance sport.

Follow Taylor on Instagram: https://www.instagram.com/tlideen

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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How to reach and maintain peak fitness for as long as possible, how many all-out efforts does a rider have each year, how to use elevation training and heat training to get faster and much more in Episode 311 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Intro 0:03

  • How long can you sustain peak fitness? 3:52

  • How to prioritize events and why it’s important 6:22

  • How to perform well year-round 11:01

  • How much of peaking is physical vs. mental? 12:46

  • Why chronically maintaining a caloric deficit can be dangerous 30:01

  • How to fuel recovery rides? 36:11

  • How to balance food choices and getting enough calories 47:02

  • What impact do team kits have on race tactics? 1:13:12

  • Can heat training replace altitude training? 1:17:31

  • How to use elevation training to get faster 1:22:46

  • Do you have a finite number of “all-out” efforts? 1:31:05

  • Is there a cost to overshooting your power targets when training? 1:38:05

  • Live questions and answers 1:48:53

BLOG ARTICLES MENTIONED IN THIS EPISODE

  • Cycling for Weight Loss: How to Lose Weight Through Cycling - https://bit.ly/3gaw1T0

  • Conquering Disordered Eating with Alex Sandilands - https://bit.ly/3cdrvSw

  • Heat Training and Endurance Performance with Dr. Chris Minson - https://bit.ly/3cimbxg

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Whether it’s elevation, heat, technicality or just an abnormally strong field, going the extra mile to make sure you are ready for your goal event can make a big difference. Tune is as we discuss this, as Amber shared what she is learning about pregnancy and cycling, and as Pete shares tips on mid-ride nutrition in Episode 310 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • Pregnancy and cycling

  • How big rides make you faster

  • Mid-ride nutrition guidelines from Pete

  • How to decide between liquids, gels, and solids

  • MTB vs. Road position

  • Why seat tube angle is so important for tall riders

  • Should you wear gloves when training indoors?

  • How to wear your bibs on the indoor trainer

  • Individual Leg Drill tips

  • Outside Workout tire setup for MTB

  • What to expect at the Escape from Alcatraz triathlon

  • How to prepare for a goal event with different circumstances than your training

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Detraining happens any time we decrease training stimulus, but how quickly does it happen, how can you retain as much fitness as possible, and how should you adjust your race strategy as a result? Join us for a deep dive into this and many other topics in Episode 309 of the Ask a Cycling Coach Podcast.

BLOG ARTICLES MENTIONED IN THIS EPISODE

TrainNow is Improving https://bit.ly/33D8a8X

Introducing Workout Levels https://bit.ly/2RQBypg

TrainerRoad Training Plan Updates with Workout Levels https://bit.ly/3eFEr5w

Detraining: What Happens When You Lose Fitness? https://bit.ly/2S8X5K6

Detraining: Can You Lose Fitness? (Ask a Cycling Coach 293) https://youtu.be/72TwopB-hEw

Pain, Stretching, Strength and more with The Ready State’s Kelly

Starrett – Ask a Cycling Coach 222 https://bit.ly/3ovZ5Is

TOPICS COVERED IN THIS EPISODE

How quickly do you lose fitness and what kind do you lose first?

How to adjust your race tactics if you aren’t fit

Getting the most from a slow group ride

The hosts’ analysis on the first MTB World Cups

What contributes to an exceptional performance

Why Loana Lecomte is so good

Heart Rate vs. Power vs. RPE

Flexibility vs. Mobility

What is more important: aero or power?

How to find the ideal TT position

How gaining weight may make you faster

How to gain weight but still keep your power to weight ratio

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/2SIVhYx

Train Together with Group Workouts: https://bit.ly/3w4K1Eo

Get Started: https://bit.ly/3boZU0u

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!:

https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!:

https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Get an inside look into why and how we updated all of our training plans with data from Adaptive Training, a question from a pro cyclist on how World Tour racing differs from amateur racing, how to best use Left/Right Balance and more in Episode 308 of the Ask a Cycling Coach Podcast!

BLOG ARTICLES MENTIONED IN THIS EPISODE

  • TrainNow is Improving https://bit.ly/33D8a8X

  • Introducing Workout Levels https://bit.ly/2RQBypg

  • TrainerRoad Training Plan Updates with Workout Levels https://bit.ly/3eFEr5w

TOPICS COVERED IN THIS EPISODE

  • Intro 0:00

  • How TrainNow is getting even smarter 2:27

  • What are Workout Levels and how to use them 8:50

  • A deep dive into creating the updated Training Plans 35:14

  • Does race strategy matter when the pace is all-out? 1:01:24

  • Rapid Fire Questions 1:17:36

  • What is Left/Right Balance and how should you use it? 1:27:22

  • How pro racing is different from amateur racing 1:36:30

  • Live questions and answers 1:50:36

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/2SIVhYx

Train Together with Group Workouts: https://bit.ly/3w4K1Eo

Get Started: https://bit.ly/3boZU0u

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Why are you always hungry during rest weeks and what can you do about it? Does air density affect physiological performance, and can smelling salts make you faster? Tune into Episode 307 of the Ask a Cycling Coach for these topics and much more!

TOPICS COVERED IN THIS EPISODE

Welcome back to Amber and Nate! 0:00:11

Takeaways from Jonathan’s first MTB race in over a year 0:17:18

Polarized Training Plans update 0:35:02

Does air density affect performance? 0:38:45

How to maintain a healthy relationship with training 0:46:33

Rapid-fire questions 1:10:44

Training for weight loss 1:27:17

Why you are hungry during rest weeks and what to do about it 1:34:23

Can smelling salts make you faster? 1:46:40

Live questions and answers 1:52:03

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx

Train Together with Group Workouts: https://bit.ly/3abSM71

Get Started: https://bit.ly/3wZbSXY

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Erica Carney is one of the all-time best American crit racers, but her goal of winning a pro national criterium championship took years of hard work to achieve. Tune in as we answer your questions about tactics, bike handling and more, and discuss what Erica did to improve her tactics and abilities each year to finally win the 2017 Women’s Pro Criterium National Championship.

TOPICS COVERED IN THIS EPISODE

00:12 - Erica’s cycling achievements

1:24 - Reflecting on working towards a national championship

3:56 - Doubting her ability to win national crit championships

5:50 - The lessons learned through experience

8:30 - How Erica got started racing

9:50 - How track racing helped with crit skills

11:14 - Specific skills and the difference in training from track to road

13:12 - Learning to train more effectively

14:48 - Shifting responsibilities to be an effective teammate and mentor

17:47 - Erica’s favorite courses

19:14 - Team support vs. individual success

22:06 - Training without power

23:45 - Efficiency and her skills as a sprinter

26:38 - Pre-riding the course and strategizing the finish

27:28 - Practical training and Erica’s favorite workouts

29:28 - Listener Questions: Body type and large fields

32:46 - Being nervous in large fields

34:21 - Tactics for small vs. large fields

35:50 - Racing solo against teams

38:01 - Racing multiple events in a day

40:48 - Cornering, braking, and line choice

45:46 - Training tactics and techniques

47:35 - The ideal final 3 laps of a race

49:29 - What does Erica wish she did more of during her career?

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx

Train Together with Group Workouts: https://bit.ly/3abSM71

Get Started: https://bit.ly/3wZbSXY

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Getting used to race intensity can be jarring, so how do you prepare yourself before race day? We’ll cover this, a deep dive on outside interval training, various discussions on what affects recovery and how to manage it, and much more in Episode 305 of the Ask a Cycling Coach Podcast!

Creating a Custom Garmin Screen for Outside Workouts: https://support.trainerroad.com/hc/en-us/articles/360028380691-Creating-a-Custom-Garmin-Screen

Wahoo Outside Workouts Best Practices: https://support.trainerroad.com/hc/en-us/articles/360032519512-Wahoo-Outside-Workout-Best-Practices

8 Principles of Healthy Nutrition with Amber Pierce: https://www.trainerroad.com/blog/8-principles-of-healthy-nutrition-with-amber-pierce/

TOPICS COVERED IN THIS EPISODE

  • Intro and Adaptive Training Update 0:08​

  • What Alex Wild learned racing the US Cup Pro XCTs in Fayetteville, AR 4:47​

  • How to learn technical courses quickly 6:33​

  • Preparing for race intensity 13:26​

  • How to adjust your pacing strategy based on call-up position 24:09​

  • How to manage unexpected disappointments 26:40​

  • A deep dive on TrainerRoad Outside Workouts 29:40​

  • Why individuals get rewards in cycling instead of teams 1:03:16

  • How to overcome mental limitations 1:10:47​

  • Are standing desks good or bad for cyclists? 1:16:46​

  • Best gearing choices for gravel racing 1:23:05​

  • How to manage life stress and recovery for athletes 1:23:45​

  • A guide to getting started with healthy eating for cyclists 1:38:06​

  • Live question and answers 1:49:51

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx

Train Together with Group Workouts: https://bit.ly/3abSM71

Get Started: https://bit.ly/3wZbSXY

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Qualifying for the Olympics is an interesting and complicated process that sees pro racers adjust their training and race calendars in unique ways that us amateur cyclists can learn from. This week we talk to Clif Pro Team’s Sofía Gomez Villafañe and Russell Finsterwald about how they have worked through their roles in the olympic qualification process as well how they prepared for an early season race in the heat of Puerto Rico, why and how power data from off road races can be so low, and how to level up technical skill.

SofĂ­a's Instagram: https://www.instagram.com/sofithevilla

Russell's Instagram: https://www.instagram.com/finsty

Russell's YouTube: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRw

Clif Pro Team's Instagram: https://www.instagram.com/clifproteam

TOPICS COVERED IN THIS EPISODE

0:00​ Intro
2:20​ The complicated process of how to qualify for the Olympics
7:04​ How Russell adjusted his season to collect Olympic points for his country
15:56​ Russell’s heat adaptation protocol for Puerto Rico
22:45​ How Russell managed expectations and his race plan at Pan-American Games
25:19​ How Sofía adjusted her expectations after sub-par sensations mid-race
How SofĂ­a has been building toward the Olympics over 4 years
Sofía’s journey from Cat 1 to Olympic hopeful
34:02​ Why is power so low from MTB and off-road races, and why it still feels so hard
42:14​ How to raise your power in an MTB race
How to increase efficiency in cross-country racing
50:30​ How to build MTB skills quickly
56:36​ How to mentally approach technical terrain

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3g7rkuZ

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx
Train Together with Group Workouts: https://bit.ly/3abSM71
Get Started: https://bit.ly/3wZbSXY

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

View Details

What is the cause behind getting dropped and how do you train to avoid it happening in the future, should cyclists and triathletes maintain a caloric deficit, which supplements have the most impact on performance and much more in Episode 303 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

Intro 0:00
Adaptive Training update 00:59
How much activity is too much on a recovery day? 14:59
Easing back into racing safely 32:32
How to fuel late-night workouts 59:51
Run-flat tubeless inserts for road bikes 1:13:32
Phone cases that mount on your handlebars 1:18:59
How and when to use both brakes or use them individually 1:20:39
Supplements that make you faster 1:28:49
Calorie balance for cyclists 1:31:40
How to not get dropped 1:56:40

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3kspxRv

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/2QcjR2Y
Train Together with Group Workouts: https://bit.ly/2Q8fiX4
Get Started: https://bit.ly/2Q8NNwR

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Eamon Lucas is an American bike racer who has achieved success as a road and crit racer in the USA, racing fixed gear bikes in the Redhook Crit series for the star-studded Specialized Rocket Espresso team, and now in the intense Belgian Kermesse racing scene. Listen in as we discuss the different race tactics and cultural nuances of racing in different regions and formats that have helped Eamon be successful.

Eamon’s Instagram: https://www.instagram.com/eamon_lucas/

Eamon’s Team - Shifting Gears Kermesse: https://www.instagram.com/shiftinggears_kermesse/

TOPICS COVERED IN THIS EPISODE

TrainerRoad mobile app and Adaptive Training Update 00:52
Eamon’s background in cycling 2:02
Does racing fixed gear crits make you a better bike handler? 7:46
Why did Eamon go to Europe to race? 9:25
What are Belgian Kermesse races? 11:41
How does racing in Europe differ from the US? 17:42
How to deal with negative racing 28:52
What are the best race-winning strategies, and how are they different? 41:29
How to learn from tactical mistakes 48:03
Do you need to change your power profile to be a successful racer? 58:34
What are Eamon’s future goals? 1:04:34

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3kspxRv

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/39z3Xq6
Train Together with Group Workouts: https://bit.ly/2PpkOEU
Get Started: https://bit.ly/2QYoRsj

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
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Santa Cruz Bicycle’s Keegan Swenson joins us to discuss how he recaptured the White Rim FKT and to discuss how pro athletes manage expectations over a multi-year development plan, how to maintain motivation and consistency, pedaling technique, bike tech and much more.

TOPICS COVERED IN THIS EPISODE
Intro 0:00​
New TrainerRoad Android and iOS apps! 2:43​
TrainerRoad’s new Polarized Training plans! 4:28​
Adaptive Training update and common questions 6:10​
How Keegan Swenson recaptured the White Rim FKT 12:42​
What we can learn from how pro athletes manage expectations 50:11​
How to avoid low-quality foods during high training volume 1:11:37​
The biggest differences between the Santa Cruz Blur and Pivot Mach 4 SL 1:25:09​

How to choose the right length dropper post 1:27:05​
Why don’t cyclists use %FTP instead of power on their head units? 1:33:45​
How to keep your head warm on cold rides 1:34:48​
Should you estimate TSS for weight training? 1:37:34​
Which pedals are best for both road and MTB 1:49:36​
How to find the best width handlebar for mountain biking? 1:43:26​

How to maintain motivation and consistency through a season of training 1:57:05​

Keegan’s White Rim FKT Video - https://youtu.be/NIe9Fa8EI_M​

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew​
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW​
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq​
Request priority access for here: https://bit.ly/3kspxRv​

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv​
Train Together with Group Workouts: https://bit.ly/3l5Gnpz​
Get Started: https://bit.ly/3bAqi87​

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP​

SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF​

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd​
Instagram: https://www.instagram.com/trainerroad/​
Twitter: https://twitter.com/TrainerRoad​
Strava Club: https://www.strava.com/clubs/trainerroad

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You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We’ll dig into this, adrenaline’s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!

TOPICS COVERED IN THIS EPISODE

  • Is there benefit to training in a sleep-deprived state? 9:55

  • Adrenaline’s role in endurance performance 35:44

-Update on TrainerRoad’s polarized training plans 56:02

  • Responding in cycling/motorist conflicts 1:00:14

  • Is there an ideal Q-Factor per body type? 1:10:42

  • Nutrition and tool-carrying pro-tips 1:12:19

  • What the hosts are best at in the training process 1:14:28

  • What sort of rider-type is the best? 1:18:58

  • How does training affect subsequent mental awareness? 1:27:03

  • How to train for race-winning moves 1:42:38

-Live Q&A 1:58:05

STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)

  • Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989: http://bit.ly/38RkmWv -14:57

  • Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012: https://bit.ly/2OB5XXK -19:34

  • The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020: http://bit.ly/3cHxvCG -24:55

  • Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014: http://bit.ly/3qYd4X0 -26:20

  • The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018: https://bit.ly/3eNwhIz -27:47

  • Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007: http://bit.ly/3cIDIhF -43:23

  • Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993: http://bit.ly/3luvgXf -54:57

  • Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018: http://bit.ly/3lstHcA -1:29:29

  • Mental fatigue impairs physical performance in humans. Marcora, et al, 2009: https://bit.ly/3eMGyVz -1:30:47

  • Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018: http://bit.ly/2OHQoNO -1:30:55

  • Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016: https://bit.ly/3tBW4rD -1:31:32

  • Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000: http://bit.ly/38Mhavl -1:31:44

  • Dehydration and Rehydration. Kenefick, et al, 2012: https://bit.ly/3tv9zJl -1:33:16

  • The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020: https://bit.ly/3vxQeJs -1:38:41

  • Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019: http://bit.ly/3s3EGvy -1:40:42

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3kspxRv

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv

Train Together with Group Workouts: https://bit.ly/3l5Gnpz
Get Started: https://bit.ly/3bAqi87

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad’s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad’s training plans are structured, then address the most common questions about them.

TOPICS COVERED IN THIS EPISODE

  • Intro 0:00

  • How to Critically Analyze Scientific Research 9:53

  • The Basics of Endurance Training and Periodization 15:00

  • What is Training Intensity Distribution? 19:30

  • What is Polarized Training and How Is It Measured? 25:22

  • What Are the Five Main Training Intensity Distribution Models? 29:51

  • Can You Compare Sweet Spot vs. Polarized? 33:49

  • What Does the Current Research Say About Polarized Training? 37:04

  • Adaptive Training and New TrainerRoad Training Plans 1:26:53

  • Who Should Do Sweet Spot Base High Volume 1:29:44

  • Adaptive Training Closed Beta Update 1:33:00

STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)

  • Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013. - 37:18

  • Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - 58:59

  • Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - 1:03:27

  • Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - 1:05:20

  • Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - 1:10:24

  • Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015. - 1:13:44

  • Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007. - 1:15:54

  • Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010. - 1:19:04

  • What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010. - 1:20:48

  • The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - 1:22:39

  • The training intensity distribution among well-trained and elite endurance athletes. StĂśggl, et al, 2015 - 1:26:46

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3kspxRv

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv

Train Together with Group Workouts: https://bit.ly/3l5Gnpz
Get Started: https://bit.ly/3bAqi87

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Announcing Adaptive Training, the biggest update ever to TrainerRoad. Adaptive Training uses machine learning, science-based coaching principles, and an unprecedented data set to train you as an individual and make you a faster cyclist. Request priority access here: https://bit.ly/3kspxRv

Learn more about Adaptive Training:

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access here: https://bit.ly/3kspxRv

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3smiBIa
Train Together with Group Workouts: https://bit.ly/3so2Gcf
Get Started: https://bit.ly/2NEPfWC

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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Subscribe to the all-new Science of Getting Faster Podcast! - www.TrainerRoad.com/sogf

Exogenous ketones are lauded by many for their endurance performance enhancing properties, but their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects. Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster.

  • Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum
  • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Build Your Custom Plan: https://bit.ly/2Opxk6p
  • Train Together with Group Workouts: https://bit.ly/3tOc3Uf
  • Get Started: https://bit.ly/3tMlMu9

SCIENCE OF GETTING FASTER PODCAST

The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.

Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.

. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF

TOPICS COVERED IN THIS EPISODE:

00:00 Intro

01:17 Podcast Begins

01:58 - Dr. Poffe’s background and the story of his research on Ketones

02:52 - His research with Dr. Peter Hespel of Deceuninck Quick Step

03:11 - What are ketones and ketone esters?

04:44 - Why would someone want ketones in their blood while exercising?

05:43 - The difference between ketone salts and ketone esters

06:52 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate

08:55 - Performance of Ketone vs. placebo in the studies

09:55 - What does he think happened in the first study?

10:38 - The new study: introducing bicarbonate and what the purpose is.

11:12 - Why Chad finds the study methodology to be valuable

11:36 - Why his research always seeks to mimic real-world conditions

12:32 - What is Bicarbonate?

13:17 - Buffering systems in skeletal muscle

13:56 - How do you get/ ingest bicarbonate?

14:39 - The study method: How big was it?

15:27 - The study methodology and controls

17:24 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose

19:29 - Timeframe of the test: dinner, morning, and timing of exercise

19:53 - Why was it important to control the amount of carbs ingested?

21:32- What was the dinner given to the subjects?

22:15 - What were the study’s results?

23:19 - Conclusions about how this might apply to a race (and timing limitations)

24:52 - Avoiding gastrointestinal issues with sodium bicarbonate

25:56 - Perception of hunger and appetite in the study groups

28:07 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc)

29:11 - The purpose of blinding power and HR data

30:35 - What the study does and doesn’t suggest about ingesting ketones

31:36 - Blood ketone levels and perception of fatigue

32:04 - Should you always supplement ketones with bicarbonate?

33:11 - Outro

FOLLOW TRAINERROAD

  • Facebook: https://www.facebook.com/TrainerRd
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Where should you draw the line with aggressive racing, why your sprint power may be lower than you want and how to improve it, why over-unders are so hard and what you can do to improve with them and much more in Episode 297 of the Ask a Cycling Coach Podcast.

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

-Intro 00:11

-Get a sneak peek of the Science of Getting Faster Podcast! 00:44

-Work for TrainerRoad! 7:48

-Fueling advice for improving body composition 14:52

-Is racing getting too aggressive? 26:07

-How to deal with overly competitive friends 58:45

-Is the supertuck ban a good thing? 1:21:15

-What is the “one bike to rule them all”? 1:29:44

-Can you race a gravel bike in a criterium? 1:32:44

-The hosts’ favorite girl scout cookies 1:38:00

-Are there good beet supplements? 1:39:06

-What workout would you only wish upon your worst enemy? 1:41:37

-Why over-unders are so hard and how to get better at them 1:44:12

-Why your sprint power is low and how to fix that 1:53:56

SUCCESSFUL ATHLETES PODCAST

iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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Santa Cruz Bicycles’ Keegan Swenson joins us to discuss what type of training best raises FTP, what pro athletes eat on and off the bike, the world’s most aspirational Strava segments and much more in Episode 296 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • Intro 0:11

  • 3Nate and Keegan’s 370 for 30 challenge 10:22

  • Is Sofia getting too fast for Nate at Cape Epic? 17:10

  • 4-7Avoiding hand and arm fatigue while descending 19:55

  • 8What raises FTP better: threshold or suprathreshold? 52:35

  • 9-18How to avoid GI Distress during running 1:16:05

  • Favorite ride food options of Keegan Swenson 1:42:52

  • What are the best Strava segments in the world? 1:53:04

  • Does “road feel” even matter with trainers anymore? 1:57:44

  • The hosts’ go-to grocery shopping lists 1:58:46

  • The hosts’ favorite cycling glasses 2:03:22

  • What to do if dogs are chasing you on your bike 2:07:19

SUCCESSFUL ATHLETES PODCAST

iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  1. Software Engineer Job Posting

  2. Successful Athletes Podcast

  3. Keegan’s 370w for 30min Ride File

  4. Fat Gripz for strength training

  5. Rogue Axle / Stubby Axle

  6. Rogue Wrist Roller

  7. Wolf Tooth Fat Paws

  8. Blog Post: What Is Lactate Threshold and How To Train It

  9. Carbohydrate intake during exercise and performance

  10. Fructose–Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives

  11. Carbohydrate feeding during exercise

  12. CHO Oxidation from a CHO Gel Compared with a Drink during Exercise

  13. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise

  14. Comparable Exogenous Carbohydrate Oxidation from Lactose or Sucrose during Exercise

  15. Addition of sodium alginate and pectin to a carbohydrate-electrolyte solution does not influence substrate oxidation, gastrointestinal comfort, or cycling performance

  16. Addition of an Alginate Hydrogel to a Carbohydrate Beverage Enhances Gastric Emptying

  17. A Hydrogel Drink With High Fructose Content Generates Higher Exogenous Carbohydrate Oxidation and a Reduced Drop in Dental Biofilm pH Compared to Two Other, Commercially Available, Carbohydrate Sports Drinks

  18. Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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Learn from Amber Pierce, Alex Wild and Pete Morris how they read a race like a pro, how much time you need to recover between A-Races, how to use injuries to get faster and much more in Episode 295 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • Intro 0:00
  • How to get more out of your training calendar 3:40
  • How to balance riding, training, and racing 14:39
  • How to use an injury to get faster 27:18
  • How to read the race like a pro 44:42
  • Favorite on-the-bike drinks 1:30:15
  • Kettlebell exercises for cyclists 1:32:14
  • How to train after an injury 1:35:28
  • Why you might not need 90g of carbs per hour 1:40:43
  • Is there an ideal power for crit racing? 1:42:44
  • Bike handling skills for gravel racers 1:44:26
  • How much recovery is required after an A-Race? 1:55:18

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • Successful Athletes Podcast:

www.TrainerRoad.com/SAP

  • Blog Post on Race Prioritization:

https://www.trainerroad.com/blog/5-questions-to-plan-perfect-season/

  • Race Analysis YouTube Playlist:

https://youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD

  • Full Race YouTube Playlist:

https://youtube.com/playlist?list=PLrKJ0zeMQrI6l7bcsYz5jy61iouPWbv3x

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

View Details

How do artificial sweeteners fuel training, and are they good for athletes, tips for DIY races and match racing strategy, a deep dive on nutrient timing and how it affects training and much more in Episode 294 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

• DIY Race Tips

• Tactics for Match Races and small breakaways

• Equipment choices that make you faster

• How to give and receive criticism as an athlete

• How to breathe more effectively

• Does burping lower your heart rate?

• Is it better to train on climbs or flats?

• How to train if you have no races on your calendar

• Ramp tests without a smart trainer

• The hosts favorite workouts and strength training exercises

• Training while pregnant

• Should athletes use artificial sweeteners?

• Nutrient timing for athletes

SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

• YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • Successful Athletes Podcast: www.TrainerRoad.com/SAP

  • TrainerRoad Blog Mailing List: https://bit.ly/3oPmRyr

  • https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html

  • https://www.netflix.com/title/81130094

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277000/pdf/tjp0584-1019.pdf

  • https://www.researchgate.net/publication/51038881_Effects_of_low_and_high_cadence_interval_training_on_power_output_in_flat_and_uphill_cycling_time-trials

  • https://www.trainerroad.com/app/cycling/workouts/245443-williamson-4

  • https://youtu.be/saYKvqSscuY

  • https://www.trainerroad.com/app/cycling/workouts/453830-taylor-2

  • https://www.trainerroad.com/app/cycling/workouts/3172-kern

  • https://www.youtube.com/watch?v=NJztTcxHgm4

  • https://www.trainerroad.com/app/cycling/workouts/1253-ebbetts

  • https://www.trainerroad.com/app/cycling/workouts/21542-pettit

  • https://www.trainerroad.com/blog/balancing-motherhood-with-work-and-professional-mountain-bike-racing/

  • https://www.researchgate.net/publication/341435045_Can_taste_be_ergogenic

  • https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.971880

  • https://www.sciencedirect.com/science/article/abs/pii/S105381190701004X

  • https://www.researchgate.net/publication/14134082_Carbohydrate-Electrolyte_Feedings_Improve_1_h_Time_Trial_Cycling_Performance

  • https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.5.1690

  • https://pubmed.ncbi.nlm.nih.gov/15354036/

  • https://journals.lww.com/acsm-msse/Fulltext/2004/12000/The_Effect_of_Carbohydrate_Mouth_Rinse_on_1_h.17.aspx

  • https://www.mdpi.com/2072-6643/6/1/1

  • https://www.researchgate.net/publication/12203655_Prolonged_effects_of_modified_sham_feeding_on_energy_substrate_mobilization

  • https://www.nature.com/articles/s41430-018-0170-6

  • https://www.researchgate.net/publication/323317547_Carbohydrate_Mouth_Rinse_Improves_Cycling_Time-Trial_Performance_without_Altering_Plasma_Insulin_Concentration

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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How quickly do you lose fitness and how quickly does it come back, do you get better at recovering as your training experience increases, how to improve your mental relationship with cycling and much more in Episode 293 of the Ask a Cycling Coach Podcast!

Alex Wild's Instagram: https://www.instagram.com/alexwildmtb

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • Coach Chad’s 2021 New Year’s Resolutions
  • Do you get better at recovering with more training experience?
  • Why riding singletrack can be surprisingly tricky
  • How to balance interval training with skills training
  • The Science of Getting Faster podcast
  • Should you do long rides on the weekends?
  • How to fuel during threshold intervals?
  • What to do if you’ve failed a ramp test
  • How much do you have to train to maintain fitness?
  • Does fitness actually come back quickly?
  • How to improve your mental relationship with sport

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • https://www.researchgate.net/publication/333440022_To_me_to_you_How_you_say_things_matters_for_endurance_performance

  • https://pubmed.ncbi.nlm.nih.gov/7740244/

  • https://www.researchgate.net/publication/236590070_Detraining

  • https://www.jsams.org/article/S1440-2440(05)80042-8/pdf

  • https://link.springer.com/article/10.2165/00007256-200030030-00001

  • https://www.researchgate.net/publication/305755326_Effects_of_long-term_training_cessation_in_young_top-level_road_cyclists

  • https://pubmed.ncbi.nlm.nih.gov/10966148/

  • https://pubmed.ncbi.nlm.nih.gov/10999420/

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724429/

  • https://www.trainerroad.com/blog/minimum-effective-dose-how-much-should-you-train-to-get-faster/

  • https://www.researchgate.net/publication/12455341_Maximal_lactate-steady-state_independent_of_performance

  • https://www.trainerroad.com/app/cycling/workouts/363858-dardanelles-2

  • https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00636.2019

  • https://agsjournals.onlinelibrary.wiley.com/doi/full/10.1111/jgs.13365

  • https://pubmed.ncbi.nlm.nih.gov/31027172/

  • https://www.semanticscholar.org/paper/The-effect-of-aging-on-skeletal-muscle-recovery-for-Fell-Williams/b560ea60c375592daa8e4a7ee0e9a7f8bd7417fc

  • https://www.researchgate.net/publication/303900206_The_Effect_of_Higher_Than_Recommended_Protein_Feedings_Post-Exercise_on_Recovery_Following_Downhill_Running_in_Masters_Triathletes

  • https://www.researchgate.net/publication/287661146_Comparison_of_Post-Exercise_Nutrition_Knowledge_and_Post-Exercise_Carbohydrate_and_Protein_Intake_Between_Australian_Masters_and_Younger_Triathletes

  • https://www.researchgate.net/publication/5426282_Altered_perception_and_report_of_fatigue_and_recovery_in_veteran_athletes

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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Strava Club: https://www.strava.com/clubs/trainerroad

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Training for KOMs/QOMs can be a great fallback plan for event cancellations, but how do you train for such a unique effort? We’ll cover this and how to strategically increase your training volume, how to adapt to morning workouts and much more in Episode 292 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • Jonathan’s new XC race bike
    • What Jonathan learned testing multiple XC bikes back to back
    • The host’s New Year’s Resolutions
  • How to train for Grinduro
    • How to train to take a KOM
    • Should you eat carbs during short workouts?
    • What races don’t affect your training?
    • How does Alcohol affect cycling performance?
    • How to add extra volume to your training
    • How to get used to morning workouts
  • Best mobility exercises for cyclists

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Weight goals can seem like they are at odds with power goals, but there is a healthy way to achieve both. We’ll cover this as well as whether it is better to struggle through a workout or bail early, what is the definition of “junk miles” and if they have a place in training, and much more. Tune in now to Episode 291 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

• Introduction 0:00
• New Year’s Resolutions for the hosts 4:23
• What is an ideal power curve like? 16:46
• How to use power data for mountain bikers 31:48
• Is it better to struggle or fail a workout? 49:02
• Heart rate vs. RPE-based training 1:07:20
• Why some plans don’t have ramp tests at the end of the plan 1:10:34
• Best cycling-related Christmas gifts 1:11:47
• How to pace the climbs at Leadville 1:15:23
• How to build a race calendar 1:19:24
• Skiing for cross-training 1:20:46
• What are junk miles? 1:22:50
• Are bananas and dates good fuel for cycling? 1:30:22
• Weight goals vs. performance goals 1:45:00

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Thank you to each and every one of your for tuning into the Ask a Cycling Coach Podcast every week. It means the world to us ❤️.

It's been a hard year in many ways, but we hope training has helped you find balance and progress amidst challenge.

Looking forward to more uncertainty in the year ahead, we hope you can apply what you've learned from this year and reach new heights in 2021.

Happy Holidays and happy training from the Ask a Cycling Coach Podcast crew!

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SARMS are banned substances surrounded by plenty of confusion, so what do we actually know about them? Tune in for a deep dive into SARMS, DIY nutrition products that are cheap and accessible, and how to reduce inflammation but still prioritize recovery.

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • What are SARMS, the side effects, and why are they illegal? 18:09
  • How much inflammation is too much and is it necessary to get faster? 39:49
  • Are antioxidants and NSAIDS bad for recovery? 50:01
  • Should you lick your heart rate strap? 1:10:55
  • How to use Plan Builder if you don’t have a race on your calendar? 1:12:47
  • Strength training without a gym 1:15:03
  • How to identify limiters 1:17:19
  • Ultra-distance training with short workouts 1:21:33
  • How to train for a Gran Fondo 1:23:37
  • DIY cheap nutrition options 1:27:25
  • Why we produce mucus when training 1:34:51
  • Does blackcurrant make you faster? 1:54:48

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • Selective Androgen Receptor Modulators (SARMs) – What Athletes Need to Know

  • Recreational Use of Selective Androgen Receptor Modulators

  • FDA In Brief: FDA warns against using SARMs in body-building products

  • Resolution of inflammation: an integrated view

  • Adipo-Myokines: Two Sides of the Same Coin

  • Aerobic but not Resistance Exercise Can Induce Inflammatory Pathways via Toll-Like 2 & 4

  • Pro- and anti-inflammatory cytokine responses to a 164-km road cycle ride in a hot environment

  • Adaptations to endurance training depend on exercise-induced oxidative stress

  • Nutrient Timing: A Garage Door of Opportunity?

  • TrainerRoad’s Plan Builder Feature

  • Prevalence of Rhinitis in Athletes: Systematic Review

  • Exercise-induced rhinitis: a common disorder that adversely affects allergic and nonallergic athletes

  • The prevalence and current opinion of treatment of allergic

rhinitis in elite athletes

  • Dietary Anthocyanins: A Review of the Exercise Performance Effects and Related Physiological Responses

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Are recovery drinks necessary if you are already topped off on carbohydrate, how to recover from overtraining, why stage races may be the best races to start with for beginners and much more in this episode of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: TrainerRoad Forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • Intro and Updates 0:00 - 24:29
  • Are stage races bad for beginners?24:29 - 39:41
  • When to increase training volume 39:41 - 51:54
  • Do you need a recovery drink if you are “topped off” on carbs? 51:54 - 1:44:50
  • Pete’s thoughts on the Speeco Aero Breakaway handlebar 1:44:50 - 1:49:44
  • Tan wall tires: yay or nay? 1:49:44 - 1:51:01
  • Go-to nutrition products for the coaches 1:51:01 - 1:56:32
  • How to recover from overtraining 1:56:32 - 2:09:14

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • https://www.mdpi.com/2072-6643/12/7/1948/htm

  • https://www.mdpi.com/2072-6643/12/5/1483/htm

  • https://cyclingtips.com/2020/12/the-speeco-aero-breakaway-bar-is-ultrafast-and-ultra-weird/

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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What is the best crank length for cycling and how does it affect your power, how to achieve mastery of cycling skills and is muscle soreness a requirement for effective strength training. All this and more in Episode 287 of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • How to know which skills to focus on
    • How to achieve mastery of a skill
  • How to set effective goals
    • Insider tips to getting the most from TrainerRoad
    • How to measure your improvement with TrainerRoad
    • Is DOMS necessary to get benefit from strength training?
  • Does crank length matter?
  • What crank length is best?
    • How crank length affects your power output
    • How to pick the right crank length
    • Does mountain biking make you a faster road cyclist?
    • How COVID-19 has made us faster cyclists
    • Endurance training with limited time
    • Saddle bag or no saddle bag?
    • How to measure distance for indoor cycling
    • Why ramp tests use steps
    • Cold weather cycling tips

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/
  • https://www.trainerroad.com/blog/calories-and-power/

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Post-workout recovery routines that make you faster, what to do when you are setting PRs before your goal event, how to find motivation to train and help motivate others and much more in Episode 286 of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • What to do if you’ve met your goals earlier than anticipated
  • How to avoid burnout with junior athletes
  • What changing your cycling cleat position will do
  • How to always get the same cleat position
  • Post-workout routines that make you a faster cyclist
  • How pro cycling teams work
    • How to pick a training plan
  • How to train for collegiate racing
  • How to calculate calorie burn with cycling
  • How to justify the risk of bike racing
  • How to motivate others to train

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

RESOURCES AND STUDIES REFERENCED IN THIS EPISODE

  • https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/
  • https://www.trainerroad.com/blog/calories-and-power/

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Is low cadence more naturally efficient than high cadence, how to perform in high-pressure situations, the hosts’ favorite equipment choices and more in episode 285 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • Is low cadence more efficient?
  • How to avoid choking
  • The hosts’ favorite tires
  • Strength training during recovery weeks
    • What bottle cages are best?
    • How to pace a long time trial

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

STUDIES REFERENCED IN THIS EPISODE

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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How to get faster without a power meter, what a low heart rate actually means, a practical guide to Sweet Spot training and more in Episode 284 of the Ask a Cycling Coach Podcast!

Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/33cAtM1
Train Together with Group Workouts: https://bit.ly/3i7niAd
Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

  • What Nate learned at Lee McCormick’s clinic in Moab, UT
  • How to make fire road descending less sketchy
  • How to climb steep terrain on a mountain bike
    • How to recover from a concussion
  • Getting faster without a power meter
  • How much Sweetspot training is too much?
  • How we made TrainerRoad’s Sweetspot Base plans
  • What does low heart rate mean?

SUCCESSFUL ATHLETES PODCAST

  • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667
  • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
  • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

STUDIES REFERENCED IN THIS EPISODE

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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How to stay motivated after a loss, a deep dive on triathlon transitions, pacing climbs and bike splits and much more in this special episode of the Ask a Cycling Coach Podcast with Sika Henry!

Sika's Successful Athlete's Podcast Episode: https://youtu.be/P4RKM2v4NhU

Find mentioned studies and products from this episode: TrainerRoad Forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

• Build Your Custom Plan: https://bit.ly/33cAtM1
• Train Together with Group Workouts: https://bit.ly/3i7niAd
• Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

• How to not go out too early
• How to pace a long climb
• Pacing a half-IRONMAN bike split
• Swim drills and tips that make you faster
• How to deal with losing
• Process vs. Outcome goals
• How to stay motivated after a loss
• How to return from injury
• A deep dive on triathlon transitions
• How to get your wetsuit off
• How to organize your gear in transition
• Mounting and dismounting your bike
• How to avoid GI distress for endurance athletes
• Why you should train with race nutrition
• Pre-race habits
• How to stop getting so nervous before races

SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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How to be a tough athlete, pro tips for the final kilometer of a race and why you lose most sprints, why you feel slower after a recovery week and much more with new guest host Ivy Audrain!

Find mentioned studies and products from this episode: TrainerRoad Forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

• Build Your Custom Plan: https://bit.ly/33cAtM1
• Train Together with Group Workouts: https://bit.ly/3i7niAd
• Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

• New guest host Ivy Audrain!
• How to fix low back pain on the bike
• How to pick a training plan for the Specialty Phase
• How not to get boxed in during a sprint
• Pro tips for the final kilometer of a race
• Bunch sprint tactics
• How to improve technical skills without racing
• Why you feel slower after a recovery week
• How mindset affects training
• When to do a spindown calibration
• Is a certain pedal stance correct?
• Calories vs. carbs per hour
• Cyclists and running
• Jonathan’s Chilean walmart bike story
• How to be a tough athlete
• How to get better at longer intervals
• How to train junior athletes
• How to avoid choking

SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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What happens when you do high intensity efforts during base training, what it was like for Amber to be a pro domestique, and tips for beginner racers on their first year of racing and mountain bike stage races. Tune into Episode 281 of the Ask a Cycling Coach Podcast for this and more!

Find mentioned studies and products from this episode: TrainerRoad Forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

• Build Your Custom Plan: https://bit.ly/33cAtM1
• Train Together with Group Workouts: https://bit.ly/3i7niAd
• Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

• Off-season plans for the hosts
• How to plan an off-season
• First season tips for beginners
• MTB stage race tips from Alex Wild
• What it was like for Amber being a pro domestique
• Warming up for Enduro and other short races
• A guide to ERG mode
• How often should you take the Ramp Test
• Guide to getting strength training equipment
• Training in bad air quality
• Mid-ride bottle handling etiquette
• Which power smoothing settings are best?
• Do high intensity efforts ruin base training?
• What is the goal of base training?
• Can you race during the Base Phase?
• Would you rather have a high FTP or sustainable power?

SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Why is asthma so prevalent in endurance sports, how to time your strength training with endurance training, ideal race-day nutrition and more in Episode 280 of the Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: TrainerRoad Forum

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

• Build Your Custom Plan: https://bit.ly/33cAtM1
• Train Together with Group Workouts: https://bit.ly/3i7niAd
• Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE

• Successful Athletes Podcast
• Should the hosts race Lotoja?
• Amber's nutrition principles
• What an ideal day of nutrition looks like
• How strength training affects endurance training
• The science behind cell-signaling and why it's key to getting faster
• How to time your strength training with endurance training
• How asthma affects endurance performance
• Why do so many endurance athletes have asthma?
• Is track-hack / race-cough a sign of asthma?

SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

STUDIES REFERENCED IN THIS EPISODE

  • https://www.researchgate.net/publication/13065699_Explosive_strength_training_improve_5-km_running_time_by_improving_running_economy_and_muscle_power
  • https://www.researchgate.net/publication/7700022_Effects_of_intra-session_concurrent_endurance_and_strength_training_sequence_on_aerobic_performance_and_capacity
  • https://pubmed.ncbi.nlm.nih.gov/23846823/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933620/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653278/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117184/pdf/403.pdf

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

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Giant Factory Racing’s Eliot Jackson joins us to break down what makes pro Downhill racers unique and how average cyclists can learn from them, as well as a discussion on his Grow Cycling Foundation and how we can support them to make cycling more inclusive.

Find mentioned studies and products from this episode: https://bit.ly/3nuXGkH

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

  • Build Your Custom Plan: https://bit.ly/33cAtM1
  • Train Together with Group Workouts: https://bit.ly/3i7niAd
  • Get Started: https://bit.ly/3mZTetS

TOPICS COVERED IN THIS EPISODE:

  • Eliot Jackson’s background in motocross
  • How Eliot made such a quick progression in mountain biking
  • Bike setup tips from Eliot Jackson
  • Beginner mistakes from a pro DH racer
  • Why bike / body separation is so important
  • How to turn a mountain bike
  • What mountain bike and road bike handling have in common
  • What sets apart the best mountain bikers in the world
  • Manage risk on the bike
  • How to build confidence in your bike handling
  • Why pro riders can process everything at such high speed
  • How to train for downhill mtb racing
  • How to memorize a course
  • How to race if you are having to ride a course blind
  • How to mentally recover from a mid-race mistake
  • What is Grow Cycling Foundation?
  • What motivated Eliot Jackson to found Grow
  • Grow Cycling Foundation’s fundraiser for the VeloSolutions pump track in Los Angeles, CA
  • How can you make cycling more inclusive?

STAY IN TOUCH

  • Facebook: https://www.facebook.com/TrainerRd
  • Instagram: https://www.instagram.com/trainerroad/
  • Twitter: https://twitter.com/TrainerRoad
  • Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Building your fitness to improve your watts/kilo, how to prepare for rides that finish with steep climbs, how to train for team time trials and more in Episode 278 of The Ask a Cycling Coach Podcast.

Find mentioned studies and products from this episode: https://bit.ly/3jczqRw

TOPICS COVERED IN THIS EPISODE:

  • Building your fitness to improve your watts/kilo
  • How to prepare for rides that finish with steep climbs
  • How to train and practice for a team time trial
  • Which Base Training is best: Sweet Spot or Traditional Base?
  • Why road cyclists use smaller bottles than triathletes
  • How to not litter while riding
  • Derailleur adjustment and maintenance tips
  • Is Beers With Chad coming back?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Amber Pierce, Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Build Your Custom Plan: https://www.trainerroad.com/plan-builder
  • Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

  • Facebook: https://bit.ly/3dussVQ
  • Instagram: https://www.instagram.com/trainerroad/
  • Twitter: https://twitter.com/TrainerRoad

• Strava Club: https://www.strava.com/clubs/trainerroad

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How your body type and muscle fiber composition relates to your cycling training, improving your power and speed on descents, how to train for repeatability in races and more in Episode 277 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How your body type relates to your cycling training
  • How to train for repeatability in a race
  • Adjusting your training when life gets stressful
  • Improving your power and speed on descents
  • How oval chainrings affect power meter readings
  • The difference between a warm-up and an opener
  • Why weightlifting can help your muscular endurance

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Retired pro cyclist Ben Jacques-Maynes joins the podcast to discuss what he learned about motivation, nutrition, training, injuries, how to maximize success and more in Episode 276 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • What Ben learned as a mountain biker that helped him in road racing
  • How Ben became a pro cyclist
  • What pro cycling is actually like
  • How to maintain motivation when racing against the odds
  • Why losing too much weight makes you slower
  • How to recover from an injury
  • Why Ben won more races when he started weighing more
  • What it takes to get a podium finish in a stage of the Tour of California
  • How to recognize and manage disordered eating
  • How to manage a healthy relationship with food and cycling

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

How to turn pro, the optimal macronutrient composition for cyclists, preventing dehydration on cold rides and more in Episode 275 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Training to be better at riding out of the saddle
  • Optimal macronutrient compositions for cyclists
  • Amber’s tips to turn pro in your twenties
  • Preventing dehydration on cold rides
  • Tips to drink on the bike easier
  • What happens when you do all your training indoors
  • The best gearing for training indoors
  • Sprinting from the hoods

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

How to improve your racing at elevation while living at low altitude, how to increase your ability to suffer, how to recover from a big training week and more in Episode 274 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to create your own goals in a year of no racing
  • Simple ways to add more volume to your training
  • How to best recover from a high volume training week or training block
  • Why using a TENS unit may aid recovery
  • Amber’s biggest concerns going into The Cape Epic
  • Tips to ride faster on a single-speed mountain bike
  • How to race at elevation while living at low altitude
  • How to improve your ability to ride in sweet spot
  • The Coaches Tour de France jersey picks
  • How to improve your ability to suffer
  • How to switch to training in the early mornings
  • Pro tips for openers the day before your MTB race

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Why FTP isn’t always the best measure of your fitness, how to find the right type of base plan for you, why plyometrics may help cyclists get faster and more in Episode 273 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Efficiently increase your aerobic capacity
  • Why FTP isn’t always the best measure of fitness
  • Tips to choose if Sweet Spot Base or Traditional Base is best for you
  • How to use a B-Race to prep for your A-Race
  • How to add more volume to train for ultra-endurance events
  • Plyometrics for mountain bikers and cyclists
  • The best preparation for Single Track 6
  • How to train for and execute very long rides

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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MTB World Champion Kate Courtney joins the podcast to give you the insights to what it takes to be a World Champion including how she builds resilience through mental training, how she is able to quickly recover from crashes, why she uses strength training to get faster and more in Episode 272 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Cape Epic deep dive into equipment, nutrition, logistics, etc.
  • How Kate works on her technical skills to race pro MTB
  • Why Kate uses strength training to get faster
  • Kate’s nutrition for training, racing, recovery and more
  • How Kate is able to quickly recover between races and training sessions
  • Kate’s insights to build the strong mental fortitude of a world champion

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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How to quickly recognize and treat hyponatremia, how to get faster with a low TSS training plan, how EPO and your hematocrit affect your performance and more in Episode 271 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to recognize and treat hyponatremia
  • Tips to get the most benefit from caffeine for training and racing
  • How EPO and your hematocrit affect your performance
  • How to get faster with a low TSS training plan
  • Tips to pick the best plan for draft-legal triathlons
  • Why training VO2 Max is helpful even if you don’t race
  • Setup tips for to train with a single-speed on an indoor trainer
  • Why you should be using tire inserts for XC MTB

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Special guest Jesse Fortson from The Successful Athletes Podcast (https://youtu.be/jSlKA3dBQfs) joins Jonathan and Pete to delve into the science of his weight loss journey, how to find the right diet for you, nutrition tips to ensure you lose weight and get faster and more in Episode 270 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • General guidelines for the ideal nutrition for cyclists
  • How to find a balance with your calorie deficit
  • Tips to get more quality macro-nutrients in your diet
  • How to manage your cravings while trying to lose weight
  • Strategies to fuel your workouts and still maintain your weight loss

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

MTB Pro Alex Wild joins the team to discuss how he balances riding pro MTB and a full-time job, how he uses analytics to improve every aspect of his mountain biking ecosystem from equipment to nutrition and training, a breakdown of Alex’s setup with the new Specialized Epic and more in Episode 269 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How Alex started riding MTB
  • Alex’s strategy to KOM Old La Honda road
  • How Alex balances a full-time job and racing pro MTB
  • Alex insights to manage expectations and confidence on race day
  • Alex’s racing and training equipment checklist
  • How Alex deals with nerves on race day
  • Pro tips for a proper MTB race warmup
  • How to plan for a year-long racing season

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

View Details

Finding the right cycling workouts to help you lose weight, how a year of training and no racing will affect your performance, the most common cycling myths debunked and more in Episode 268 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • A safety first reminder from Coach Jonathan
  • How a year of no racing affects your fitness
  • How to lose weight through cycling training
  • The most common cycling myths debunked
  • How to return to training after illness
  • The best cadence to use in training
  • Tips to avoid bad food and eat better

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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The difference between your VO2 Max power and Max 1 minute power, how to get the most benefit from your training zones, why training can make you lightheaded and more in Episode 267 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Etiquette tips for doing TrainerRoad's Outside Workouts
  • Why you can handle higher blood sugar levels during exercise
  • The difference between your VO2 Max power and Max 1 minute power
  • How to get the most benefit from your training zones
  • Training tips for mountain bike time trials
  • Why athletes may get light-headed when standing quickly
  • How to best use extra training time in your week
  • Is it ok to yell expletives during a workout?
  • How to fit a weekly race into your Mid-Volume Training Plan
  • Where you can find information about local races
  • How to fuel for early morning workouts

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Do carbs stop you from burning fat, why TSS doesn’t increase linearly, how to plan and recover from a training camp and more in Episode 266 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Live Ramp Test Recap
  • Why TSS doesn’t increase linearly
  • Do carbs stop you from burning fat?
  • How to plan and recover from a training camp
  • Training slow cadence for climbing

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Shequaya Bailey and Marty Merritt from The Black Foxes join the podcast to discuss the goals of their organization, The Black Foxes, plus riding in wet conditions, racing and training with a fixed gear bike and more in Episode 265 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Shequaya Bailey and Marty Merrit from The Black Foxes join the Ask a Cycling Coach Podcast!
  • How the Black Foxes and the TrainerRoad Coaches got started in cycling
  • What is the goal of The Black Foxes?
  • Equipment and riding tips to be confident in wet conditions
  • How to ride perfect Outside Workouts on your mountain bike
  • Tips to setup your fixed gear bike with a power meter

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Learn how to analyze your power curve to help direct your training, what to do to end a plateau in your fitness, a deep dive into if training your ability to handle a higher cognitive load will make you faster and more in Episode 264 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to push past plateaus in your fitness
  • Why you don’t need to train as long as your goal events
  • How to train weaknesses in your power curve
  • Tubeless setups tips for MTB to road
  • Training your ability to handle a higher cognitive load
  • How to get structured workouts with TrainerRoad on a budget
  • How to figure out how much to increase your FTP to progress your training

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Justin Williams from L39ION of Los Angeles joins the team to break down his career, sprint tactics, and more in Episode 263 of The Ask a Cycling Coach Podcast.

Donate to L39ION of Los Angeles: https://www.gofundme.com/f/pride-of-the-people-l39ion-of-los-angeles

TOPICS COVERED IN THIS EPISODE:

  • Special Guest Justin Williams joins The Ask a Cycling Coach Podcast!
  • How to setup a leadout train
  • Can you teach people leadout skills?
  • How do you communicate as a team?
  • How to stay safe while fighting for position
  • WYR have 2000 watts peak power or 1500 watts for longer?
  • Do you do strength training?
  • Justin’s nutrition and training strategy for off season to in season
  • Justin’s breakdown on how to sprint
  • How Justin started his cycling career
  • How can we make cycling more inclusive?
  • Donate to the L39ion of Los Angeles
  • How do you find new riders for L39ion?
  • How to beat L39ion of Los Angeles
  • Would L39ion race Dirty Kanza?

More training questions answered here: bit.ly/Training-Questions-Help-Center

FOLLOW L39ION ON INSTAGRAM:
L39ION of Los Angeles: https://www.instagram.com/l39ion.la/
Justin Williams: https://www.instagram.com/juswilliamz/
Cory Williams: https://www.instagram.com/nationsnumber1beast/
Dante Young: https://www.instagram.com/danteyoung__/
Cory Lockwood: https://www.instagram.com/cory.lockwood/
Tyler Williams: https://www.instagram.com/twcycling/
Hunter Grove: https://www.instagram.com/stuntergrove/
Lance Haidet: https://www.instagram.com/lancy_pants/
CJ Williams: https://www.instagram.com/calibdub/
Eder Frayre: https://www.instagram.com/ederfrayre/
Diego Binatena: https://www.instagram.com/diegobinatena/
Isaiah Oliver: https://www.instagram.com/isaiaholiver04/
Angel Munoz: https://www.instagram.com/amunoz_/
Ethan Villaneda: https://www.instagram.com/ethanvillaneda/

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Training tips to increase your peak sprint power, how to sustainably push your physical and mental limits, techniques to improve your comfort on the bike and more in Episode 262 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • A recap on Round 3 of the LIVE Group Ramp Test
  • What happened to Nate?
  • Jonathan’s new tip to improve your Outside Workouts
  • Training tips to improve your peak sprint power
  • How to sustainably push your physical and mental limits
  • Techniques to improve your comfort on the bike
  • Did Amber actually go to failure on the last LIVE Group Ramp Test?
  • How your Specialty Phase can get too hard to complete
  • How to pause your Outside Workout when you need more time for a rest interval
  • Is carbon better than alloy for MTB handle bars?
  • Nate’s recommendation for protein powder
  • Is it possible to make fitness gains too fast?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD

• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Please join us in donating to the NAACP Legal Defense Fund. We believe in their mission: to achieve racial justice, equality and an inclusive society.Donate here: https://org2.salsalabs.com/o/6857/p/salsa/donation/common/public/?donate_page_KEY=15780&_ga=2.52729704.1558774780.1591203294-916862748.1591052661

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Why bonking on your rides is not making you faster, tips to increase your FTP while riding outside with TrainerRoad's Outside Workouts Feature, the coaches' predictions for racing Cape Epic in 2021 and more in Episode 261 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • The coaches’ expectations for Cape Epic 2021
  • Why bonking on your rides is not making you faster
  • How to estimate your FTP ceiling
  • The pros and cons of fueling your rides to hunger
  • How to find the right type of training to continue to increase your FTP
  • Tips to ride in the right zone with Outside Workouts

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Precision Hydration's Andy Blow joins the podcast this week to discuss all things hydration, including dealing with muscle cramps, balancing your sodium levels, women's specific hydration and more in Episode 260 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • About Andy Blow and How Precision Hydration started
  • How to increase your sweat rate if needed for your event
  • Properly loading your body with sodium and electrolytes before an event
  • How much salt should an athlete be getting in their diet
  • What do the salt stains on your clothes after exercise mean?
  • Sodium and hydration requirement differences for indoor vs outdoor workouts
  • The effect of dousing yourself with water during exercise
  • Why do cramps happen and what we can do to prevent them
  • The role of sodium in cramping
  • Women's specific practices for proper hydration

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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A sneak preview of a totally new podcast from TrainerRoad – the Successful Athletes Podcast!

A look into the preparation and execution of the Everesting World Record by Stans Pivot's and Monster Hydro's Keegan Swenson.

Keegan's ride file: https://www.trainerroad.com/app/career/keegels/rides/81082796-everest-fkt-i-think-i-officially-hit-everest-around-7-42-i-am-100-shelled-

TOPICS COVERED IN THIS EPISODE:

  • How to select the best route for an Everesting attempt
  • How to build a pacing plan for Everesting
  • How should you train for a successful Everesting attempt
  • The best gearing and equipment choices for Everesting
  • Logistics and support strategies for Everesting
  • How to build a nutrition plan for Everesting
  • What Keegan learned while setting the Everesting World Record

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Why training all your energy systems in one workout is not efficient training, using heart rate data to tell if you are getting faster, maintaining healthy cycling habits and more in Episode 259 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Takeaways from the Coaches' latest Group Ramp Test
  • Why training all your energy systems in one workout is not efficient training
  • How to use heart rate data to tell if you are getting faster
  • Why aerobic endurance rides are limited to two hours in the TR training plans
  • How to maintain healthy habits vs addictions

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Training and planning tips to reach peak fitness at your goal event, how to build your FTP and increase endurance for long efforts, techniques to manage a high training load and more in Episode 258 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to properly setup your training plan for peak fitness at your goal event
  • The physiological differences between cycling vs running
  • Tips to get started riding and training indoors on rollers
  • How to use cycling as a replacement for swim training when pools are closed
  • Tips to find terrain for Outside Workouts when living in a city
  • How to build your FTP and increase endurance for long efforts
  • When to push through the pain and train more vs when to rest
  • How to manage your workout schedule if the training load is too high

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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The mechanics of how your body pulls glycogen from the muscles for energy, recovery tips for triathletes to ensure they are getting faster in all 3 sports, tips for optimal breathing while cycling and more in Episode 257 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to write out workout structure
  • The mechanics of how your body pulls glycogen from the muscles for energy
  • The impact of having big muscles on your glycogen storing ability
  • Recovery tips for triathletes to ensure they are getting faster in all 3 sports
  • The most efficient way to breathe while cycling
  • The biggest difference between men and women's racing
  • One thing that is always overlooked in women's training and nutrition advice

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Techniques to improve recovery and get the most from your rest week, how to transition to cycling from powerlifting to be fast and strong, why you should be using an electrolyte or carbohydrate sports drink while cycling and more in Episode 256 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Why only two days of intense workouts can make you faster
  • Using your health insurance to pay for your TrainerRoad subscription
  • Why elevating your legs after a workout may aid recovery
  • The benefits of muscle flossing for cyclist and endurance athletes
  • Training tips for long climbs
  • How to get the most from your recovery week
  • The best way to transition to cycling from powerlifting to be fast and strong
  • Why you should be using an electrolyte or carbohydrate sports drink while cycling

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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How to use carb cycling for endurance athletes, a deeper look into sweetspot training, how genetics and age affects performance and more in Episode 255 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • The effect of exercise on traumatic brain injury induced depression
  • How to keep your training flexible with a busy schedule
  • Training and dietary tips for junior riders
  • Why too much sweet spot training won't ruin your sprint
  • The effects of carbohydrate cycling during different training phases
  • How genetics play a role in VO2 Max training for master aged athletes
  • The coach's favorite type of interval workouts

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Training and pacing tips for your first century, tips to find the optimal bike fit for power and aerodynamics, the most efficient way to pace a climb and more in Episode 254 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Ramp Tests are coming to Group Workouts!
  • Training your strengths vs weaknesses
  • Training and pacing tips for your first century
  • How to properly pace a climb to be fast and efficient
  • Optimal bike fits for power and aerodynamics

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Group Workouts are here so you can train and get faster with your friends, plus optimal indoor cycling setups for all budgets, how to add volume to your training and more in Episode 253 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Group Workouts are here!
  • Tips to use one power meter between two bikes
  • What it takes to stay adapted to your TT position
  • Indoor trainer maintenance tips and tricks
  • How to effectively add volume to your training plan
  • The best indoor cycling setups for all budgets
  • Sweat management tips for your indoor cycling

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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Why you feel better after doing a workout, the science and structure behind VO2 Max training, the effect of training and activity on caffeine processing rates plus more in Episode 252 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to use Plan Builder to adjust your training to account for canceled events
  • Tips to stay productive while training and working from home
  • The science and structure behind VO2 Max training
  • Why you feel better after doing a workout
  • The effect of training and activity on your caffeine processing rates

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Build Your Custom Plan: https://www.trainerroad.com/plan-builder
• Get Started: https://www.trainerroad.com/getting-started

FOLLOW TRAINERROAD
• Facebook: https://bit.ly/3dussVQ
• Instagram: https://www.instagram.com/trainerroad/
• Twitter: https://twitter.com/TrainerRoad
• Strava Club: https://www.strava.com/clubs/trainerroad

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What to do if your events are canceled, tips to nail your outside workouts, the effect of hormonal birth control on training and performance plus more in Episode 251 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • What to do if your events are canceled
  • Techniques to continue training your swim if your local pool is closed
  • Why workouts are usually structured for one energy system at a time
  • The effect of training on your blood plasma levels
  • How to hold steady power over rolling terrain
  • Choosing to race the "novice" category before cat 4
  • How hormonal birth control can effect your training and performance

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Special guest Justin Rossi from The Chase joins us to discuss his transition to triathlon and answer your training questions.

TOPICS COVERED IN THIS EPISODE:

  • Special guest Justin Rossi from The Chase!
  • What it means when you only make small improvements in your FTP
  • How to handle a feed zone without support
  • Pre-workout non-processed food options
  • The optimal time to start training in the aero-position for your event
  • Creatine's effect on cycling performance
  • What to do after you reach peak fitness to keep getting faster
  • Training tips to get a big FTP
  • How to stop wheel lift while sprinting

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Why you don't need openers for the Ramp Test, training your sprint for explosive repeatability, optimal pacing for rolling climbs and more is all covered in Episode 249 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Why you don't need openers for the Ramp Test
  • Moving through the field on narrow roads
  • Pacing rolling climbs to keep your momentum
  • What essentials to bring for crit and road racing
  • Optimal tire setups for crit and road racing
  • Training tips to make your sprint explosive and repeatable

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Nutrition and warm up tips for stage racing, the benefits of collagen for endurance athletes, planning multi-sport training camps and more is all covered in Episode 248 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Takeaways from The Valley of the Sun Stage Race
  • Nutrition tips for stage racing and multiple races in one day
  • What to do between races on the same day for the best performance
  • The benefits of collagen for endurance athletes
  • The pros and cons of buying a do-it-all bike vs a dedicated TT bike
  • How to plan a multi-sport training camp

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Team Clif Bar joins the podcast to discuss racing against teams with dominant team tactics including how to deal with strong leadouts, finding other options to win and more in Episode 247 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Why dominant teams are so hard to challenge in a bike race
  • How a good sprint leadout train shuts down attacks
  • Why it is so hard to move past a leadout train
  • The best options to counter a team with a dominant leadout
  • How to know if you are in the right breakaway
  • Why don't other teams just make a counter-leadout?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

What we learned from fast racing, mechanicals and team tactics during a tricky road race at stage 2 of The Valley of The Sun Stage Race, what we plan to do for the stage 3 criterium and more in Episode 246 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

• How Keegan and Ryan launched a big breakaway and what they learned
• How Legion of Los Angeles lost almost their whole team
• What to do when you get dropped in a stage race
• How to attack a strong rider
• Racing a crit for fun vs. racing for the win

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST
Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Ryan Standish and Keegan Swenson join the TrainerRoad Crew to discuss their experience in stage 1 of The Valley of The Sun Stage Race, the time trial, their race strategies going into stage 2 and more in Episode 245 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Special guests Keegan Swenson and Ryan Standish are with the TrainerRoad Crew at Valley of the Sun!
  • A recap of how the time trial went for Ryan and Keegan
  • Ryan and Keegan's plan for the road race
  • Nutrition planning for a long road race
  • Did Nate beat Jonathan in the time trial?
  • Nate and Jonathan's plan for the road race

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

How music during training can improve performance, strategies to eat and drink during a fast MTB race, effective and efficient carb loading and more is all covered in Episode 244 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Nate's takeaways from his first races of the season
  • How music during training can improve performance
  • Are tubular wheels worth the hassle?
  • Tips for the best TT setup for lighter riders
  • Strategies to eat and drink during a fast MTB race
  • How to not get dropped during the fast start of a MTB race
  • Does non-alchoholic beer have benefits for endurance athletes?
  • How to ensure that your carb loading is effective and efficient

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Pro tips for racing in heavy crosswinds, how cyclists should deal with "adaptive muscle shortening," using your commute to get faster and more is all covered in Episode 243 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Takeaways from the first race of the season
  • Using Plan Builder to train for a race with little time
  • Should cyclists be worried about "adaptive muscle shortening?"
  • The biomechanics of pedaling
  • Tips to improve your pedaling efficiency
  • Can longer races build fitness for short races?
  • How to use your commute to get faster
  • What is the purpose of TrainerRoad Workouts with fluctuating sustained power?
  • Pro tips to race in heavy crosswinds
  • Does skipping rest intervals increase the workout's effectiveness?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Setting expectations for the first race of the season, race tactics for when you miss the break, what to eat during a rest week and more is all covered in Episode 242 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Pete's takeaways from The Coast Ride
  • Tips to find the best gravel bike for you
  • Setting expectations for the first race of the season
  • How to add aerobic rides for effective training
  • The power of taking notes during training
  • What should you eat during a rest week?
  • How to plan your outdoor workouts for the most benefit
  • Race tactics for when you miss the break
  • Nutrition planning tips for long events

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Getting faster on low volume training, pro tips for racing as a solo rider, maintaining proper hydration and more is all covered in Episode 241 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Nate's tips to train while traveling
  • Avoiding overtraining when you feel fresh and want to push it
  • Planning effective training on a time-crunched schedule
  • Pro tips to be successful when racing alone
  • How to monitor hydration levels to avoid cramps and other issues
  • Will sub-threshold training while pregnant make you faster?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Stage race pro tips, training for long events, muscle activation for proper mechanics and more is all covered in Episode 240 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to plan your training for a season with multiple A races
  • How to fit weight training into your cycling season
  • Pro tips for muscle activation and correct mechanics
  • Does Olympic distance triathlon training translate to the full distance?
  • How to find your identity as a cyclist
  • Dealing with sore legs after a mid-ride break
  • Pro tips to develop a stage race strategy

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Goal setting for the new year, a beginners checklist to start indoor cycling, nutrition strategies to lose weight through cycling and more is all covered in Episode 239 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • A beginner's checklist to be successful with indoor cycling
  • How to set goals for the coming season
  • The coaches review their own New Year's resolutions
  • Nutrition strategies to lose weight from cycling

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Special guest Amber Pierce joins the team to discuss injury prevention by foam rolling vs stretching, maintaining stability in cross winds, developing a team race strategy and more in Episode 238 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to use Plan Builder to prep for your event with little time
  • Do endurance rides hurt your sprint power?
  • What data fields to use for racing on your cycling computer
  • Tips for smaller riders to handle cross winds
  • Does protein intake blunt absorption of carbohydrates on long rides?
  • Is foam rolling for injury prevention better than stretching for flexibility?
  • What are the implications of having a high metabolism?
  • Pro tips to win races with a small team

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Special guest Amber Pierce joins the team to talk about fueling for short workouts, the pros and cons of a CX bike vs a road bike, pro tips for big one-day races and more in Episode 237 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Amber Pierce is back!
  • Plan Builder is now available!
  • The pros and cons of a CX bike vs a road bike
  • What to do if you can't put out the same power on different bikes
  • Tips to qualify for Ironman 70.3 Worlds
  • Should you fuel for short workouts?
  • Pro tips for big one-day races
  • Strategies to win a scratch race
  • Training and support to climb Haleakalā

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

How to train for races with fast starts, optimizing recovery when training late, the benefits of cell signaling from weight lifting and more are discussed in Episode 236 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • New features on TrainerRoad!
  • How to train for races with fast starts
  • Is there a calorie limit for "fasted" rides?
  • The benefits of doing cool-downs
  • Tips for better recovery when training late
  • The benefits of cell signaling from weight training

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

The benefits of being a larger rider, when to add extra recovery, staying competitive after an upgrade to cat 2 and more will be discussed in Episode 235 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • The do's and don'ts of fast group rides
  • Is enduro riding quality training for an XC mountain biker?
  • How to pace intervals to get the most from your workouts
  • Why being a larger rider can actually be a benefit
  • How to know when you need extra recovery time
  • Tips to stay competitive after your cat 2 upgrade
  • The coaches’ holiday wishlists

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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How to plan your offseason, fixing power imbalances, optimal timing for workout fuel and more will be covered in Episode 234 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How long should your off season be?
  • Why you should not immediately start a Build Phase after time off
  • Deep dive on how and when you should fuel your workouts
  • Is it bad to change position during VO2 max intervals?
  • What to do if you have a left / right power imbalance
  • Coach Chad's tips on how to read while on the trainer
  • Entertainment options on the trainer
  • Do athletes need more cooling as they adapt to putting out more power?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Upgrading race categories, the myth of "the fat burning zone," food sensitivities vs food allergies and more will all be covered in Episode 233 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • Is the "fat burning zone" a myth?
  • Food sensitivities vs food allergies
  • Are dairy products bad for performance?
  • How to ride rollers
  • Dealing with injury and returning to training
  • How to transition from triathlon to cycling
  • Suspension setup tips
  • When should you upgrade categories?
  • How to pee on the bike during a race

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Training while sick, gaining weight to increase power, how to modify training for athletes with anemia and much more will be discussed on Episode 232 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to modify training for athletes with anemia
  • What indoor workouts suit rollers better than a trainer?
  • Healthy eating tips that the coaches use
  • Do lighter riders need to put on weight to increase power?
  • What do you lose by skipping recovery rides?
  • Should you still train when sick?
  • How does riding easy on downhills affect normalized power?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Reaching optimal body composition, how to make a breakaway successful, dealing with heartburn while training and much more will be discussed on Episode 231 of The Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE:

  • How to deal with heartburn during intense exercise
  • Could a road racer build fitness by just doing the bike workouts of a tri plan?
  • How to reach an optimal body composition
  • Strategies to work as a team and make the breakaway successful
  • Getting faster without a power meter
  • Are there any gains in using smaller disk brake rotors?
  • How to pace the 20 minute FTP Test

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Join us live for Episode 230 of the Ask a Cycling Coach Podcast where we'll share what we learned at IRONMAN World Championships, the effect of L-Carnitine on endurance performance, how to alter your taper for specific races and much more.

TOPICS COVERED IN THIS EPISODE:

  • Kona athletes recap from Ironman World Champs
  • Coach Jonathan's experience of being hit by a car
  • Integrating standing in your TrainerRoad Workouts
  • The effect of L-Carnitine on endurance performance
  • How does a taper differ between types of races?
  • Should gravity racers train cardio differently than other cyclists?
  • Nutrition tips for enduro racers
  • How to keep your bottles from falling off the bike
  • Is cadence and precision important during recovery intervals?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Special Guest 4iiii's Scott Cooper joins the team to discuss all things power meters, including how power meters are made, calibration, and what the future of power meters may look like. Tune in to hear Scott's insights in episode 229 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE:

  • What is inside a power meter?
  • How are power meters calibrated in the factory?
  • Can the power meter calibration change?
  • The difference between zero offset and calibration
  • What makes carbon harder to install a power meter on?
  • How does temperature affect the zero offset of a power meter?
  • The future of cycling power meters

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Nate Zarlengo is coming into Kona already having overcome a big obstacle. After so many hard hours training and preparing, hitting a car on his bike days before the race is the last thing he expected. Regardless, he is not going to let it slow him down. Tune in to hear Nate's experience and his feelings going into IRONMAN World Championships.

TOPICS COVERED IN THIS EPISODE:

  • Nate's start in triathlon
  • Nate by the numbers
  • Managing work, travel, family, and triathlon
  • Nate's nutrition strategy
  • Dealing with hitting a car days before the race
  • How Nate heat trained for Kona
  • Nate's support team
  • Who will win Ironman World Champs this year?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

John Borton is coming to Kona for the first time, but he has done his research and is ready to race. He plans to use his insights in aerodynamics, nutrition, and course knowledge to be as fast as ever. Tune in to hear exactly how John has prepared for IRONMAN World Championships.

TOPICS COVERED IN THIS EPISODE:

  • John by the numbers
  • How John qualified for IronMan Kona
  • Balancing life, work, and triathlon
  • How John got aero
  • John's nutrition strategy
  • How John plans to execute the run
  • Who will win this year?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Norman Banick is a Kona veteran and a previous Ironman winner. This year he is using his experience with consistent training, nutrition, and equipment to be faster than ever. Tune in to learn from Norman's experience as he prepares for IRONMAN World Championships.

TOPICS COVERED IN THIS EPISODE:

  • What it feels like to win an IronMan
  • Can athletes be successful on a mid-volume plan?
  • How Norman started racing triathlons
  • Norman's pre-race nutrition plan
  • Positioning and pacing for the swim
  • Norman's equipment checklist
  • How Norman heat trained for Kona
  • Norman's takeaways from his previous Ironman World Championship

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Scott Byram is coming to Kona for the first time, with a clear plan for his race. From punctures, to marginal gains and where to find the best pizza, he has it all figured out. Now, time to make it happen. Tune in to hear all Scott's insights as he prepares for IRONMAN World Championships.

TOPICS COVERED IN THIS EPISODE:

  • How Scott first got into triathlon
  • Balancing training, work, and sleep
  • Scott's pre- race day nutrition plan
  • Dealing with mid-race punctures
  • What to expect going into the run
  • How Scott paces his run
  • Scott's preferred post-race meal

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Frida Hedman is a first time Kona qualifier and exemplifies the discipline that it takes to get there. Frida manages to balance her career, family life and triathlon by using efficient training methods to prepare for Kona all the way from Sweden. Tune in to learn from all of her hard work for IRONMAN World Championships.

TOPICS COVERED IN THIS EPISODE:

  • How Frida started racing triathlons
  • Tips to improve on the swim
  • How Frida manages heavy training loads
  • Dealing with equipment changes before race day
  • How Frida heat trained for Kona from Sweden
  • Frida's race day nutrition plan
  • How Frida paces the run

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Tune in for Episode 223 of the Ask a Cycling Coach Podcast where we will be discussing the cost of climbing out of the saddle, elevation's effect on training and recovery, how to manage over-training and much more.

TOPICS COVERED IN THIS EPISODE:

  • Elevation's effect on training and recovery
  • How to make the most of your off-season?
  • How Nate got his Cat 2 upgrade in one season
  • Does low-volume training cause fitness plateaus?
  • Is climbing out-of-the-saddle faster?
  • How to manage over-training syndrome?
  • Why you should do cool-downs
  • TrainerRoad in Kona!

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

The Ready State's Dr. Kelly Starrett joins Coach Jonathan at Strava HQ for a talk on how to be faster through mobility, stretching, strength training, injury prevention and much more.

TOPICS COVERED IN THIS EPISODE:

  • Kelly Starrett is here to discuss how mobility can make us faster!
  • What is the difference between mobility and flexibility?
  • Should cyclists focus on flexibility?
  • Functional body positioning that increases performance
  • Why cyclists need to do multi-plane movements
  • How cross-training will affect your cycling
  • The difference between working harder and doing what will actually improve performance
  • What are the biggest enemies of consistency

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Andy Blow of Precision Hydration joins us for a deep dive into hydration, sweating, cramping and more.

TOPICS COVERED IN THIS EPISODE

• What really causes cramps?
• How do you accurately test sweat rates?
• Is it necessary to replace sodium in the mornings?
• What influence does recent nutrition have on sweat tests?
• How to test hydration levels on a daily basis
• Is there an ideal sweat rate?
• Does sweat rate change over time?
• Should you aim to replace all sodium and liquid lost to sweat?
• Is the loss of sodium or liquid more harmful to performance?
• Is sweat rate correlated to relative performance changes?
• How do you calculate your sweat rate-specific nutrition in hot vs. cold conditions?
• How heat acclimatization affects sweat

More training questions answered here: bit.ly/Training-Questions-Help-Center

Join the discussion on the TrainerRoad Forum: forum.trainerroad.com/t/hydration-sw…cast-221/21035

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Special guest and Cannondale Pro Amber Pierce joins the team for a discussion on how caffeine affects mid-ride nutrition, closing gaps in a race, balancing performance with the menstrual cycle and much more. Episode 220 of the Ask a Cycling Coach Podcast is live!

TOPICS COVERED IN THIS EPISODE

  • Amber Pierce joins the podcast team for Episode 220!
  • News and updates from Eurobike
  • Why not upgrading your race category can be a good thing
  • Can caffeine affect nutrient absorption from other foods?
  • How much sunscreen should you use for long rides?
  • How to focus your training during the race season
  • Why plateaus in fitness happen, and how to move past them
  • Should you use your sprint to close gaps in a race?
  • How should women alter their training to better coincide with their menstrual cycle?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Episode 219 of the Ask a Cycling Coach Podcast is live from Eurobike! DC Rainmaker joins the team to discuss trainers, aero sensors, and all the latest training tech. Tune in and get faster on your favorite podcast app!

TOPICS COVERED IN THIS EPISODE

  • DC Rainmaker is here to talk tech!
  • Aerodynamic testing with aero sensors
  • How to test the accuracy of your power meter
  • Why are there not more pedal-based power meters?
  • Improvements in power meters for MTB
  • Ray's top trainer choices
  • How to choose the best power meter for you
  • Are indoor bikes, or trainers, the future?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Tune in live for Episode 218 of the Ask a Cycling Coach Podcast where we will be discussing our takeaways after racing Enduro World Series, how to find your limiters as a time trialist, how to tell if you've reached peak fitness and much more.

TOPICS COVERED IN THIS EPISODE

  • Why Enduro is such a cool and hard racing format
  • How to pace a cyclocross race
  • Efficiency tips for cyclocross
  • Pro tips for cleaning your kit
  • Can small riders still be good time trialists?
  • How to find your limiter in time trials
  • What is the best testing protocol for outside riding?
  • Good and bad foods for carb loading
  • Exactly how many carbs should you eat for training?
  • How to race a criterium without surges
  • How to tell if you've peaked
  • How long should you wait after a peak to train

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Join us live for Episode 217 of the Ask a Cycling Coach Podcast! We'll cover how heat training is proven to make you faster, but it can come at the cost of valuable training adaptations, why cramping actually happens and why it is so hard to avoid, how quickly you lose different types of fitness.

TOPICS COVERED IN THIS EPISODE

  • How to fix tubeless flats in a race
  • When to train inside and when to train outside
  • How to train outside with TrainerRoad
  • When is the best time for an endurance training block
  • Why you get cramps and how to avoid them
  • How quickly you lose fitness
  • Should you not drink during a short race?
  • How heat training can actually make you slower
  • Why you should turn a road bike differently to an MTB
  • Why your legs get tired in a race
  • How to treat road rash like a pro

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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World-renowned MTB skills coach Lee McCormack from Lee Likes Bikes joined us to break down Coach Jonathan's Leadville performance and take a deep dive into cornering and jumping. Episode 216 of the Ask a Cycling Coach Podcast is live!

TOPICS COVERED IN THIS EPISODE

  • Congratulations to the Stans Pivot Pro MTB Team
  • Coach Jonathan's Leadville 100 Race Recap
  • Equipment tips for the Leadville 100 Race
  • Nutrition and pacing strategies for long rides
  • Lee McCormack from Lee Likes Bikes is here!
  • How to position your body on the bike for control and speed
  • How to use rowing and anti-rowing on the bike
  • How to read the trail and take advantage of small features
  • Improving bike handling skills by seeing the trail as a wave

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Join us live for Episode 215 of the Ask a Cycling Coach Podcast! We'll be discussing the common saying of legs or lungs failing first and the science behind that, what happens in your body during a warmup, what speed wobbles actually are and how to avoid them, and much more!

TOPICS COVERED IN THIS EPISODE

  • TrainerRoad athletes going to World Championships!
  • Legs vs. cardio: what is your limiter?
  • How you use anaerobic work capacity
  • Why attacking around the outside is a good idea
  • Paceline tactics
  • How fatigue accumulates over the course of a ride
  • The science of warmups
  • How to make sure you don't blow up during the swim
  • How to properly pace a triathlon
  • Ultra-endurance racing and discomfort
  • Why do you get speed wobbles?
  • How to train for the Iceman Cometh Challenge MTB Race

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • A guide to USAC MTB National Championships at Winter Park, CO
  • What it takes to be competitive at National Championships
  • How to train for high elevation
  • Pacing at elevation
  • Nutrition for XCO racing
  • New race analysis videos!
  • Is VO2 Max trainable?
  • How to deal with a disappointing race
  • The danger of a DNF
  • Does shoe weight matter?
  • Road vs. MTB shoes
  • How to shorten a triathlon plan

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• Update on TrainerRoad Pricing
• Green Tea’s effect on performance
• How to hold momentum through corners
• The history of how Nate met Chad, Pete, and Jonathan
• How to deal with mid-workout interruptions
• Tips to improve confidence racing crits
• How to brake while cornering
• Cat 2 to Cat 1 upgrade strategies
• What is overreaching and what does it feel like?
• How to factor in mobility when choosing your bike
• What is better: a TT bike, or a road bike with aero-extensions?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Join us for a livestream of the Ask a Cycling Coach Podcast! We'll be discussing the basics of aerobic metabolism and how you can use it to make you faster, the physiological and psychological effects of openers, analysis of Coach Jonathan's Tahoe Trail 100 performance and more!

TOPICS COVERED IN THIS EPISODE

  • Analyzing Coach Jonathan's Performance at Tahoe Trail 100
  • How to nail perfect pacing
  • Can you absorb more than 90g of carbs per hour?
  • How to transition to cyclocross season
  • How your body turns food into energy
  • Everything you needed to know about aerobic metabolism
  • Should you mix VO2 and threshold intervals in the same workout?
  • How to get big legs
  • Advantages and disadvantages of wheel-off trainers
  • The psychological and physiological effects of openers
  • How to train for Enduro
  • Variability Index explained

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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What role pain tolerance plays in performance, a deep dive into body fat, how to increase confidence and speed in descents, plus your live questions will all be covered in Episode 211 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • How Nate is becoming a fast descender!
  • What is the best mountain bike for a beginner?
  • Tips to increase confidence with mountain biking
  • Jonathan's bike setup for Leadville
  • Tahoe Trail 100 course preview
  • Should you avoid events longer than your goal race?
  • How to recover from a big race
  • How the Leadville corral system works
  • How cortisol affects your training
  • A deep dive into how your body uses fat
  • How to find your w/kg limit
  • What role does pain tolerance play in performance?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Clif Bar Racing's Pete Morris will join us for a deep dive into the mechanics of a sprint, how much FTP increase you can expect in a year, equipment tips for the Leadville 100, how to regain motivation and more!

TOPICS COVERED IN THIS EPISODE

• Carson City Off-Road race analysis
• Congrats to the Stans-Pivot Pro Team and Clif Bar Racing's Nick Gibb!
• Course recon tips
• Triathlon relay tips
• Low hanging "aero" fruit
• How to train for a specific course
• How to know your limits without power
• What most people misunderstand about fueling rides
• How to train for races that start hard
• A deep dive on the mechanics of a sprint
• Leadville equipment tips
• How much FTP increase is normal in a year?
• How to regain motivation

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Special guest and 4x Argentine National Champion SofĂ­a Gomez VillafaĂąe of the Stans Pivot Pro Team joins us for a preview of Nate & SofĂ­a's Cape Epic plans, a deep dive into DOMS, race strategy and more!

TOPICS COVERED IN THIS EPISODE

  • 4x Argentine National Champion, SofĂ­a Gomez VillafaĂąe
  • Outside workouts are live!
  • Epic Rides Carson City Off-Road Preview
  • Nate and SofĂ­a's Cape Epic plans
  • Strength training benchmarks
  • How to build an MTB race strategy
  • How to get better at sustained power
  • How to drop somebody that's faster than you
  • Is muscle pain proportional to training load or quality?
  • A deep dive on DOMS
  • How to feel okay with celebrating
  • How to gain "free" speed

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more!

TOPICS COVERED IN THIS EPISODE

• How to increase your FTP with TrainerRoad
• Why you experience numbness when riding hard
• Barely holding on to a fast group, or leading a slower group: What’s best?
• How to use an olympic tri to prep for a Half-Ironman
• How to taper before a Half-Ironman
• Why course replica workouts aren’t good training
• How to make the most of course reconnaissance
• Tips to avoid a tight lower back
• How elevation affects pacing
• How to use “negative split” pacing
• How to pick the right gearing for a climb
• How to gain weight and get faster
• Coach Chad’s Strength Training Recommendations
• Should you reach max heart rate during a ramp test?
• How to make a hot and humid room cool and dry
• Training in the heat vs. cold
• Tech that measures recovery

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Updating FTP with test data vs. race data, a deep dive on sleep and performance, how to do TrainerRoad workouts outside and much more!

TOPICS COVERED IN THIS EPISODE

• New TrainerRoad apps!
• How to do TrainerRoad workouts outside
• Coach Jonathan's mini training camp
• How to incorporate and recover from a training camp
• How to train as a busy parent
• Time management techniques for busy athletes
• A deep dive on sleep and performance
• How to be a better descender
• The risks of using race data to update your FTP
• Cramming for an ultra-endurance race
• Stage race preparation tips
• The Mongolia Bike Challenge

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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What does it take to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more!

TOPICS COVERED IN THIS EPISODE

• (2:50) Chloe Woodruff’s World Cup STXC win!
• (5:45) Advice for cyclists with diabetes
• (10:20) How to pace an ultra-distance race
• (15:40) Why more people should do low-volume plans
• (21:35) Hacks and tips for fitting in training with a busy schedule
• (31:00) Do topical skin products affect cooling?
• (33:40) A deep dive on cooling
• (44:05) Are baselayers effective?
• (48:30) A deep dive on protein and BCAA for cyclists
• (1:05:00) Understanding race prioritization
• (1:11:55) Returning from a crash
• (1:22:45) When should you use solid foods on the bike?
• (1:32:35) How to be fast for an entire race series
• (1:40:10) Live Questions

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Hot weather training and racing tips, why you might not need rest weeks, tips for aerodynamic field testing and more, all covered in this week's episode of the Ask a Cycling Coach Podcast. Join us live this Thursday at 8:00am Pacific!

TOPICS COVERED IN THIS EPISODE

  • How to beat hot weather
  • Why you may not actually need rest weeks
  • Are hiking and stair running good cross training?
  • How to balance training with pregnancy
  • How long can you ride in the Sweet Spot zone?
  • How the digestive system reacts to a race
  • Tips for riders with small hands
  • Tips for aerodynamic field testing
  • How to pin your race number

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Join us live this Thursday at 8:00 am Pacific for this week's Ask a Cycling Coach Podcast for discussions on dominant team tactics, the best pre-workout snacks, a guide to understanding CTL and more!

TOPICS COVERED IN THIS EPISODE

  • What to pay attention to when you pre-ride a course
  • Tire pressure: how low is too low?
  • Why you should start with lower pressure than you think
  • How to develop a Plan B race strategy
  • Pacing long climbs
  • A guide to understanding CTL
  • Why are you always out of breath climbing stairs?
  • Should you ride with a flat or rounded back?
  • Why you can put out power on climbs, but not flats
  • How to be fast on flat terrain
  • Should you eat beans before your next workout?
  • How to counter a dominant team

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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On the next episode of the Ask a Cycling Coach Podcast, we'll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!

TOPICS COVERED IN THIS EPISODE

• Stage Race tips from the pros
• How to stay focused during a race
• Things to know about racing multiple times per day
• Is Ribose a good recovery supplement?
• How do nitrates and nitrites affect performance?
• Are sprints at the end of a workout a bad idea?
• How cold weather, swimming, and sodium levels affect hydration
• Why does TSS drop in the Specialty Phase?
• Why chronic training load is not a good indicator of performance
• Understanding calories burned and metabolic efficiency
• Does altitude affect caloric burn?
• How to race against an unknown field
• How to race solo amongst teams
• What to expect when racing at a lower elevation

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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How big riders can easily beat light riders, how to manage rest day hunger and cravings, more information on sauna training and much more!

TOPICS COVERED IN THIS EPISODE

  • Outside Workouts with TrainerRoad!
  • How to know when to skip a race and recover
  • Pre-race routines and visualization
  • XC MTB pacing
  • USAC MTB call-up points explained
  • We raced another TT!
  • Indoor training on a budget
  • Are saunas only effective immediately after training?
  • How to prepare for a ramp test
  • Coach Chad's strength training recommendations
  • How does ribose affect recovery?
  • Why you always feel extra hungry on rest days
  • Why properly fueling workouts is actually a skill
  • How to manage weight during a taper
  • How big riders can easily beat light riders

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Alison Tetrick is known as the Queen of Kanza and one of the best endurance racers in the world. We discussed everything from Dirty Kanza strategy to rebounding from traumatic accidents in the latest episode of the Ask a Cycling Coach Podcast. Tune in now!

For more information on this episode, head over to forum.trainerroad.com/

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Sprinting is a skill every cyclist needs, and our latest podcast guest, Jeff Linder (NorCal Cycling Videos), is an expert at breaking down sprints in one of the most competitive districts in the USA. Tune in and become a better sprinter!

For more information on this episode, head over to forum.trainerroad.com/

Tune in, get faster, and follow Jeff's channel on Youtube here: www.youtube.com/channel/UCIfRR1N2Gm1vjj9X955iWSQ

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Rose Grant is a 4x national champion, multi-time Epic Rides champion, and a previous USA World Championships team member. She lives and trains in Whitefish, MT and manages to be a world-class contender while balancing the responsibilities of motherhood. Rose's experience at the pointy-end of some off the biggest XC races in the world, and her experience of returning from a string of devastating injuries gives her an entirely unique perspective that we can all learn from. Enjoy!

For more information on this episode, head over to forum.TrainerRoad.com

Tune in, get faster, and follow Rose's racing on her social channels @rosekgrant and @stanspivot.

TOPICS COVERED IN THIS EPISODE

• The components of the ideal pre-race meal for Rose.
• How Rose manages consistent sleep while traveling
• Rose's morning routine
• What Rose eats for pre-race breakfast
• Rose's pre-race warmup routine
• How Rose prepares herself mentally before a race
• Rose's insanely good post-ride treats
• How Rose maintained motivation through serious injuries
• Rose's tips for resisting temptations with delicious baked goods!
• Rose's favorite post-win indulgence
• The one thing Rose wishes she did more of in her early years as a pro

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Keegan Swenson is one of the best cross-country MTB racers in the USA, and is currently focused on earning a spot to the 2020 Olympic Games in Tokyo, Japan. I've never met anybody who approaches the training process with so much enthusiasm and optimism, and I think we can all learn from that in this interview. Enjoy the podcast, and be more like Keegan!

For more information on this episode, head over to forum.TrainerRoad.com

Tune in, get faster, and follow Keegan's racing on his social channels @keegels99 and @stanspivot.

TOPICS COVERED IN THIS EPISODE

• What Keegan eats for dinner the day before a race
• The one thing Keegan takes to every race
• Keegan's morning routine
• Pre-race breakfast
• Keegan's unconventional warmup strategy
• What music Keegan listens to before a race
• Why Keegan loves Park City so much
• How Keegan balances strength training with on the bike training
• What a typical strength training workout looks like for Keegan
• Keegan's favorite post-win indulgence
• The one thing Keegan wishes he did more of in his early years as a pro

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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SofĂ­a Gomez VillafaĂąe is the current XCO and STXC National Champion of Argentina and a rising star in the sport of Cross-Country mountain biking. She's a relative newcomer to the sport and still maintains a part-time job while training and racing full-time for the Stans-Pivot Pro Team p/b Maxxis.

For more information on this episode, head over to https://forum.TrainerRoad.com

Tune in, get faster, and follow Sofia's racing on her social channels @sofithevilla and @stanspivot.

TOPICS COVERED IN THIS EPISODE

• Sofia's pre-race dinner of choice
• Sofia's sleep hacks
• Morning routines for race day
• Pre-race breakfast
• Sofia's structured warmup
• What music Sofia listens to before a race
• Sofia's favorite place to ride
• How Sofia is improving her psychological performance for racing
• Balancing work, school and training
• Sofia's favorite post-win indulgence
• The one thing Sofia wishes she did more of in her early years as a pro

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Chloe Woodruff is an Olympian, multi-time National Champion and bonafide legend in the cross-country mountain biking space. As the owner and manager of the Stans-Pivot Pro Team, she has a unique perspective and set of responsibilities that provide a ton of learning opportunities for us.

For more information on this episode, head over to Forum.TrainerRoad.com

Tune in, get faster, and follow Chloe's racing on her social channels @chloewoodruff and @stanspivot.

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Join us live for another episode of the Ask a Cycling Coach Podcast! We'll be covering why retired pro cyclists are still so fast, years after retirement, how cadence and different muscles affect fatigue, and some recent research on nutrition hacks. Tune in Thursday, April 4 at 8:00am Pacific.

TOPICS COVERED IN THIS EPISODE

  • Why your bike may be heavier than you think
  • How pomegranates make you faster
  • Why retired pro cyclists are still so fast
  • Why training at a younger age increases your potential
  • How training changes your body at a cellular level
  • How to train during holidays
  • How to get rid of a rider in a breakaway
  • What to do if you are the weakest or strongest rider in a group
  • Does "salt loading" work?
  • What should you do after you peak?
  • How to know if you should train short or sustained power
  • Which muscles make the most power?
  • Why most people misunderstand the role of glutes in the pedal stroke
  • Should you do longer rides to prep for road races?
  • How cadence affects fatigue
  • Returning to training from injury
  • How to race "hot dog" criteriums

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Our 200th episode of the Ask a Cycling Coach Podcast will feature discussions on happiness and performance, how to understand and overcome your performance limiters, how training changes your body at a cellular level, and much more!

TOPICS COVERED IN THIS EPISODE

  • How to use a lack of race fitness to your advantage
  • New race analysis videos: sag climbing and descending
  • What beet juice actually does for performance
  • How to overcome fitness blocks
  • How to do a fair self-analysis of your cycling potential
  • Why muscle fiber composition isn't a strict determinant of performance
  • How training changes our body at the cellular level
  • A guide to strategic decision making in race situations
  • How to recognize changes in wind
  • How to know if you should abandon a race plan or stick to it
  • Why a faster cadence is almost always a better solution for climbing
  • How long does it take to lose the benefit of a warmup?
  • Why and how you should calibrate your power meter every ride
  • Is sparkling water bad for performance?
  • How being happy makes you faster
  • Why you shouldn't get out of the saddle toward the end of the TrainerRoad ramp test

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Pacelines, normalized vs. average power, balancing cravings with race weight, allergies and more.

TOPICS COVERED IN THIS EPISODE

• Flying vs. driving to races
• How your warmup affects your race
• How to manage expectations as a Type A bike racer
• Why big racers can be good in hilly races
• Mental illness and endurance athletics
• How long should you pull in a paceline?
• Effective ways to organize a paceline
• How you should change your nutrition for different race durations
• Why average power is used for PRs instead of Normalized Power
• How Normalized Power works
• How to time shifts perfectly when sprinting or out of the saddle
• How allergies affect performance
• Do antihistamines make you slower?
• How to train for TTs if you are a triathlete
• How to overcome cravings
• How to find your ideal weight

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Attacking vs. tailgunning, how to transition from the trainer to race season, elevation training, pre-workout supplements for cyclists and more.

TOPICS COVERED IN THIS EPISODE

• How Nate and Coach Jonathan used team tactics to win a criterium
• A guide to Tailgunning
• How to use a team to block breakaways
• The controversial topic of relieving one's self on the bike
• The effects of mental stress on your performance on the bike
• How long do the benefits of elevation training last?
• Transitioning from the trainer to race season
• The goal of brick workouts
• How cyclists can use brick workouts
• How your job affects your fitness
• How to train if you don't have any specific goals or races
• Helmet choices for XC racing
• How to train your one-minute power
• Are pre-workout supplements good for cyclists?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Join us for Episode 197 of the Ask a Cycling Coach Podcast! We'll be covering stretching, strength, yoga and their unique effects on cycling, race selection and tactics during the Base Phase, how your commute can make you a faster cyclist, and taking your live questions.

TOPICS COVERED IN THIS EPISODE

  • Our race analysis videos are live
  • What Nate learned racing back to back days
  • What are the rules of free laps in races?
  • Are "training" races just an excuse?
  • Can you race during the Base Phase?
  • What "opener" workouts are best
  • What to do the day before a race
  • Are indoor trainers bad for carbon bikes?
  • Why is Yoga good for cycling?
  • Why is static stretching bad?
  • How your commute can make you faster
  • How to time a training camp for maximum benefit

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED

  • Race Analysis Videos: https://www.youtube.com/watch?v=ZZTrkdMcji8&list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD
  • K-Edge Garmin/GoPro Mount: https://k-edge.com/shop/computer-mounts/garmin-mounts/gopro-garmin-combo-mount/
  • Specialized Rib Cage II bottle cage: https://www.specialized.com/us/en/s-works-carbon-rib-cage-ii/p/156508?color=228073-156508
  • Specialized Zee Cage II bottle cage: https://www.specialized.com/us/en/s-works-carbon-zee-cage-ii--left/p/156377?color=230356-156377
  • Aero Deep Dive in the Specialized Win Tunnel: https://blog.trainerroad.com/aero-deep-dive-in-the-specialized-win-tunnel-ask-a-cycling-a-coach-188/
  • The Sprinter's Gap: https://www.youtube.com/watch?v=BPVkf2HsTg4
  • Carpathian Peak +2: https://www.trainerroad.com/cycling/workouts/108188-carpathian-peak-2
  • Clark: https://www.trainerroad.com/cycling/workouts/1264-clark
  • Mary Austin -1: https://www.trainerroad.com/cycling/workouts/447926-mary-austin-1
  • GP Lama YouTube Channel: https://www.youtube.com/channel/UCbcwZ8hm18GK6on_S_CgmFA
  • Mayo Clinic: https://www.mayoclinic.org/
  • Forum on being sick all the time: https://forum.trainerroad.com/t/im-sick-all-the-time-10-courses-of-antibiotics-in-the-last-15-months-please-help/6031
  • Dirty Kanza with Geoff Kabush: https://blog.trainerroad.com/race-analysis-dirty-kanza-2018-with-geoff-kabush/
  • Whoop: https://www.whoop.com/

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Not many teams know more about breakaways than Clif Bar Racing, and their status as USA Crits Champions Lap Leader Champions backs that up. Tune in as we go over every aspect of how to start, manage and successfully execute a breakaway.

TOPICS COVERED IN THIS EPISODE

  • Introduction to Clif Bar Racing
  • What is a break away?
  • How to decide to start a breakaway
  • How hard do you go during a breakaway?
  • Strategic tactics for your breakaway
  • What to do when your breakaway attempt isn't sticking
  • How to "sell" your attack
  • Team dynamics of a breakaway
  • Do you share the work evenly in a group breakaway
  • How to read your competition
  • Out of sight, out of mind
  • When do you want to get out of a breakaway?
  • Common mistakes in a breakaway
  • Should you attack into the wind?
  • Team tactics when there is a breakaway
  • "You never want to be the guy who makes the second to last move"

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances.

Sonya Looney is a 24-Hour Solo World Champion, multi-time National Champion, and legend in the ultra-endurance and stage racing MTB scene. She joined us at 24 Hours in the Old Pueblo to share what she does to train, prepare and execute at a world-class level.

Tune in, get faster, and follow Sonya's racing on her social channels @sonyalooney1 and through her podcast, The Sonya Looney Show.

• Interested in appearing in the Athlete Interview series? Apply here: www.trainerroad.com/podcast

• More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

In this episode of Race Analysis, the 24 Hours in the Old Pueblo team reviews their performance at the Epic Rides team relay MTB race, sharing what they did well, what they could do better, and specific tips for this wildly popular race.

LINKS MENTIONED IN THE PODCAST
• Forum: https://forum.trainerroad.com/t/the-24-hours-in-the-old-pueblo-thread/11728

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST
Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.
• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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A deep dive on rest and recovery for athletes, getting into the specifics of motorpacing and why it is a good training tool, and why short Zone 2 workouts are more valuable than you think.

TOPICS COVERED IN THIS EPISODE
• How to travel like a bike racer
• Are short Zone 2 workouts important or just filler?
• How to fit training into a busy schedule
• What is a typical schedule like for the podcast hosts?
• Why you should try motorpacing
• What is the point of motorpacing
• What is the difference between rest, recovery and taper weeks?
• How to get the most out of recovery weeks
• Why it's so hard to return to training
• How to adjust your training if your goal event is delayed?
• What effect does a mid-workout break have on your fitness?
More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST
• Yeti Rambler 1 gallon jug: www.yeti.com/en_US/drinkware/ra…ug/YRAMONEJUG.html
• Feedback sports bike stand: www.feedbacksports.com/product/rakk-black/
• Rain Bag by SciCon: us.sciconbags.com/products/shop-by…rs/race-rain-bag
• Zipp Triathlon Bag: www.zipp.com/accessories/detail.php?ID=30035
• Zone 2 Forum Post: Are there any benefits to short Z2 workouts?
• Amy’s Lentil and Vegetible Soup: www.amys.com/our-foods/organic-…til-vegetable-soup

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST
Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.
• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM
TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals
• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD
• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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What actually happens to your body when your FTP increases. sprinting mistakes you are probably making, our 24 Hours in the Old Pueblo strategy and more all in Episode 195 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • How to handle a disapointing race
  • How aggressive should you be in a race?
  • How to make Tail Gunning easy
  • Positioning tips for races
  • Common beginner sprinting mistakes
  • Travel tips for race weekends
  • Our 24 Hours in the Old Pueblo race strategy
  • What happens to your body when your FTP increases?
  • Common pitfalls of cadence drills
  • If you are short on time, should you adjust intensity or duration?

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • TrainerRoad Youtube Channel: https://www.youtube.com/trainerroad
  • Nates Race File for Cat 4 Cal Aggie Race: https://www.trainerroad.com/career/nate/rides/49020084-cal-aggie-cat-4-2nd-place-guy-who-won-the-pro-field-in-my-mtb-race-2-weeks-ago-beat-me-in-the-sprint-
  • 24 Hours in Old Pueblo: https://epicrides.com/events/24-hours-in-the-old-pueblo/event-guide/
  • Schwalbe Racing Ray Tire: https://www.schwalbetires.com/Racing_Ray_HS489
  • Schwalbe Racing Ralph: https://www.schwalbe.com/en/offroad-reader/racing-ralph.html
  • Maxxis Aspen: https://www.maxxis.com/catalog/tire-280-140-aspen
  • Light & Motion Bike Lights: https://www.lightandmotion.com/product-category/bike-lights/
  • SIS Beta Fuel: https://www.scienceinsport.com/beta
  • TrainerRoad Reviews: https://www.trainerroad.com/reviews
  • Calendar Export: https://forum.trainerroad.com/t/calendar-update-calendar-export/10778
  • Intro Workout: https://www.trainerroad.com/cycling/workouts/438549-intro-workout-smart
  • Elite Quick Motion Rollers: https://www.elite-it.com/en/products/home-trainers/rollers/quick-motion
  • Tacx Neo 2: https://tacx.com/product/neo-2-smart/
  • CycleOps Hammer: https://www.cycleops.com/product/hammer
  • Wahoo Kickr: https://www.wahoofitness.com/devices/bike-trainers/wahoo-kickr-powertrainer

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Join us live for a discussion on whether intermittent fasting is good for endurance training, how to use lab test data to improve performance, why Sweetspot training is so hard and much more. Episode 194 is live this Thursday at 8:00am Pacific!

TOPICS COVERED IN THIS EPISODE

  • How Nate won an MTB race in the Expert Category
  • What we learned at a mountain bike skills clinic
  • Why cross-training doesn't always help you get faster
  • What Jonathan and Chad learned from a weeklong backcountry skiing training camp
  • How to plan for multiple races in one day
  • Tips to get upgrade points
  • Does intermittent fasting work for cyclists?
  • Are fasted workouts considered intermittent fasting?
  • Why intermittent fasting is so misunderstood
  • Is laboratory testing actually useful?
  • What your VO2max data means for performance
  • How to use body fat and resting metabolic rate data
  • Why Sweetspot training is so hard

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg
  • Race Analysis videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD
  • Dr. Jason Fung's website: https://idmprogram.com/
  • The new TrainerRoad Reviews page: https://www.trainerroad.com/reviews
  • Search for DEXA on our SoundCloud channel: https://soundcloud.com/search?q=trainerroad%20dexa
  • Carpathian Peak +2 workout: https://www.trainerroad.com/cycling/workouts/108188-carpathian-peak-2

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling, and we are excited to have her as our special guest!

TOPICS COVERED IN THIS EPISODE

• What it’s like to race in the women’s pro peloton
• How fast do you have to be to be competitive in women’s racing?
• The perks and challenges of racing for a pro team
• How to fuel your training
• Managing eating disorders as a cyclist
• The best way for women to get started in racing
• Why Americans have such a hard time with international racing
• The role of cognitive load in your performance
• How to psychologically recover from a crash
• How to balance training with hormonal cycles
• Women’s specific equipment

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

• www.AmberPierce.us
• National Eating Disorders Association: https://www.nationaleatingdisorders.org
• ISM Saddles: https://shop-us.ismseat.com/
• Gavilian BFF Bike Bag: https://www.radicalvelo.com/trave/gavilan-bff

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

2019's first Ask a Cycling Coach Podcast Episode is all about finding the right training, sticking to it through challenges and optimizing your performance along the way to your next A Race. Tune in live and bring your questions!

TOPICS COVERED IN THIS EPISODE

  • A guide to picking the right training plan
  • Most important factors in deciding how to train for a race
  • Best training plans for every type of racing
  • How to shorten a training plan
  • How to adjust a training plan for time off
  • Why cross-training may actually make you a slower cyclist
  • Pacing without power
  • How to use saunas in your training
  • Are ice baths actually beneficial?
  • Is Bikram Yoga a good idea for cyclists?
  • Signs that you need to include gym work in your training
  • How to manage weight like a cyclist

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Sweet Spot Base 2: https://www.trainerroad.com/cycling/plans/148-sweet-spot-base-mid-volume-ii
  • Baxter Workout: https://www.trainerroad.com/cycling/workouts/1261-baxter
  • Dr. Rhonda Patrick: https://www.foundmyfitness.com/episodes/biohacker-summit-2016
  • Smith Machine: https://www.fitnessfactory.com/home-gyms/smith-machines/
  • How to Fix Knee Injuries for Cyclists: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166
  • Food Scale: https://www.amazon.com/AmazonBasics-Stainless-Digital-Batteries-Included/dp/ B06X9NQ8GX/ref=sr_1_1_sspa?ie=UTF8&qid=1546536343&sr=8-1-spons&keywords=food+scale&psc=1
  • Bonelli Park XC course: https://www.youtube.com/watch?v=g3GQLkL29ag
  • Fontana XC course: https://www.youtube.com/watch?v=ABI7kDozhC4

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

We're answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone's effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad and much more!

TOPICS COVERED IN THIS EPISODE

  • Rapid fire questions for Coach Chad
  • How Coach Chad comes up with the workout text in TrainerRoad
  • Coach Chad's process for creating workouts
  • Our bike choices for 24 HOP
  • Coach Chad's favorite books
  • Tips for common mid-race mechanicals
  • How to train for Dirty Kanza
  • Adjusting your training plan for night-shifts
  • What happens to your body during a rest week
  • Testosterone's effect on performance
  • What to do if you are racing a doper

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Coach Jonathan’s Post on Knee Rehab: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166
  • 10 Cycling Books To Help You Achieve Your Training Goals: https://blog.trainerroad.com/10-cycling-books-help-achieve-biggest-training-goals/
  • Pivot Mach 429 SL: https://www.pivotcycles.com/de/bike-mach-429-sl-carbon-1
  • Tubeless Tire Repair Kit: https://shop.genuineinnovations.com/collections/bicycle-tubeless-tools-accessories/products/bicycle-tubeless-tire-repair-kit
  • Tire Boot Patch: https://www.parktool.com/product/emergency-tire-boot-tb-2
  • Pedros Tire Levers: https://pedros.com/products/tools/wheel-and-tire/tire-levers/
  • Criterium Specialty Plan: https://www.trainerroad.com/cycling/plans/175-criterium-mid-volume
  • The Dirty Kanza Gravel Grinder: https://dirtykanza.com/
  • Global DRO:https://www.globaldro.com/Home

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Join us for Episode 190 of the Ask a Cycling Coach Podcast! We'll be talking about the best ways to strategically increase your odds of winning races, giving you a comprehensive guide to strength training for cyclists, covering when it is a good idea to complete two Build Phases back-to-back, a special announcement from Nate and Chad, and much more!

TOPICS COVERED IN THIS EPISODE

  • How cyclists should be using strength training
  • How to increase your chances of winning a criterium
  • Why versatility is crucial for a bike racer
  • Is attacking into a headwind always a bad idea?
  • Can you do back-to-back Build Phases?
  • Why all power meters don't measure the same
  • How to use a power meter with a smart trainer
  • How to schedule recurring workouts with TrainerRoad's Calendar
  • Why aerobic athletes can race with anaerobic athletes
  • Chad and Nate's goal of Masters Tandem TT Nats

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Strength Training for cyclists: https://www.youtube.com/watch?v=HqmwjwTcOY8
  • Sprint Tips From a Pro - Clif Bar Racing’s Pete Morris: https://forum.trainerroad.com/t/sprinting-tips-from-a-pro-team-clif-bar-racings-pete-morris/8163
  • Spud Inc Neck Harness: https://www.roguefitness.com/neck-harness
  • Resistance Training Volume Study: https://journals.lww.com/acsm-msse/Fulltext/2019/01000/Resistance_Training_Volume_Enhances_Muscle.13.aspx
  • Crossfit Games Crit Race: https://www.youtube.com/watch?v=kfnjMFd5q4M

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Join us for Episode 189 of the Ask a Cycling Coach Podcast! We'll cover how weight gain affects VO2 Max, why the order of the intervals in your workout matters, a comprehensive guide to training camps, and much more! Tune in, bring your questions and get faster!

TOPICS COVERED IN THIS EPISODE

  • How to understand aero savings
  • Which bike is best? aero vs. climbing
  • What is the best type of bike racing for beginners?
  • What to do when you miss a workout
  • Why century training is easier than you think
  • Does running build cycling fitness?
  • How to find local races
  • Is there a benefit to racing while completely fatigued?
  • How does weight affect VO2 Max?
  • Does the order of your intervals matter?
  • The best training plan for Leadville
  • A big announcement from Coach Jonathan
  • How to incorporate a training camp into your training plan
  • What we've learned from training camps

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Aero Deep Dive in the Specialized Win Tunnel: https://www.youtube.com/watch?v=yf6FwjoZ0tE
  • Machines for Freedom: https://www.machinesforfreedom.com/
  • USAC event finder: https://www.usacycling.org/events

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live!

TOPICS COVERED IN THIS EPISODE

• What's so special about the Specialized Win-Tunnel?
• Are aerodynamics important?
• Pros vs Joes with equipment and performance
• How does going into the drops effect aerodynamics?
• Does bar length matter?
• How to shift your head to gain watts
• Why do some riders create a better drafts than others?
• Does sitting up with a tail wind help?
• Does optimizing aerodynamics make a difference on the draft?
• When do you not want to wear an aero road helmet?
• How to choose a bike based on your strengths
• Glasses and Beards - do they cause more drag?
• Head position on a road bike
• Does lateral movement decrease aerodynamics?
• Why are shaved legs faster?
• Why is the UCI beginning to crack down on sock length?
• Skin suit vs. skin tight race kit
• The evolution of wheel design
• Why aren’t mountain bikes aero?
• Does Nate’s “Franken Bike” make sense for gravel racing?
• Do downhill and enduro athletes benefit from aerodynamics?
• What effects do number plates have on aerodynamics?
• Aero bars vs. round bars
• Are hydration packs beneficial?
• Does Jonathan actually have a world class CdA?
• Do the UCI rules cause frustration for product engineers?

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

• Specialized Win Tunnel Youtube Channel: bit.ly/2PlWqy2
• Specialized Venge: bit.ly/2ruU4n3
• Specialized Tarmac: bit.ly/2jXFYXg
• Specialized Evade helmet: bit.ly/2EdPqlJ
• Specialized Prevail helmet: bit.ly/2E0khkK
• Win Tunnel: To Beard or Not to Beard: bit.ly/1n4eACy
• Specialized Evade skin suit: bit.ly/2ATl1VH
• Specialized 321 Disk wheel: bit.ly/2ARLzGJ
• Specialized Epic: bit.ly/2QcKcx1
• Specialized Ambush helmet: bit.ly/2QDIpjL
• Specialized Aerofly Carbon Handlebar: bit.ly/2UhR62h
• Specialized Shiv: bit.ly/2QfjFPD

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Join us for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more!

TOPICS COVERED IN THIS EPISODE

  • The best way to measure your power-to-weight ratio
  • How to calm pre-race nerves
  • Are recovery shakes actually necessary?
  • Why and when to use double days in your training
  • Does nose breathing help performance?
  • How to win a Cat 5 crit

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Bell Curve of TrainerRoad Users: https://forum.trainerroad.com/t/the-bell-curve-of-cylists-how-fast-are-the-average-tr-users/5840/15
  • Pettit +1: https://www.trainerroad.com/cycling/workouts/93370-pettit-1
  • Wolfjaw +5: https://www.trainerroad.com/cycling/workouts/245102-wolfjaw-5
  • TrainerRoad Cyclocross Training Plan: https://www.trainerroad.com/cycling/plans/207-cyclocross-low-volume
  • Sassafras: https://www.trainerroad.com/cycling/workouts/20745-sassafras

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Jonathan goes KOM hunting with one of the best mountain bikers in the USA, why your pacing plan for CX is wrong, why your power and heart rate zones don't match and much more in Episode 186 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• How to avoid illness as a cyclist
• TrainerRoad's new Calendar and Analytics features
• How to steal a KOM
• How KOM hunting can make you faster
• How to train with a newborn
• Why cyclocross isn't a natural fit for sprinters
• How to refine a nutrition strategy
• Should you pay attention to breathing rate?
• Why warmups are crucial for cycling
• Why does heart rate rise when power is consistent?
• When should you not carry two bottles?
• Why intervals are always a better idea than junk miles

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

• Nate's Forum post on illness: forum.trainerroad.com/t/im-sick-all-…ease-help/6031

• Jonathan's forum post on knee injury exercises: forum.trainerroad.com/t/how-to-fix-k…-cyclists/6166

• Stans / Pivot Pro Team's Keegan Swenson: www.strava.com/pros/193027

• Jonathan's training rides with Keegan:
- www.trainerroad.com/career/leejonat…gels99-camp-1-3
- www.trainerroad.com/career/leejonat…amp-2-3-galena-
- www.trainerroad.com/career/leejonat…3-3-sorry-nate-

• Nate's KOM segment: www.strava.com/segments/7148132

• List of upcoming features for TrainerRoad's Calendar: forum.trainerroad.com/t/trainerroad-…features/658/2

• UCI CX Race: www.youtube.com/watch?v=-FGPOSWAVLs

• How to Prioritize Races and Build a Seasonal Race Plan: blog.trainerroad.com/how-to-build-a…l-race-plan-2/

• 5 Questions to Plan Your Perfect Season: blog.trainerroad.com/5-questions-to…erfect-season/

• TrainerRoad Kits: forum.trainerroad.com/t/trainerroad-…s-are-here/280

• Pre-Race Warmups: blog.trainerroad.com/pre-race-warmup/

• Why you don't need to replicate your race's distance in training: blog.trainerroad.com/ive-never-done…-for-my-event/

• Learn more about TrainerRoad: www.trainerroad.com/

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Join us for Episode 185 of the Ask a Cycling Coach Podcast! We'll be having a discussion on whether proper pedaling technique is a myth, how to win races with low power output, when triathletes should use a road bike instead of a TT bike and taking your live questions.

TOPICS COVERED IN THIS EPISODE

  • Adjusting your training plan when life gets busy
  • How to select a specialty plan
  • How to return to training after breaking a collarbone
  • Does one pedaling technique trump all others?
  • Riding to conserve energy in a race
  • Is Traditional Base better than Sweet Spot Base if time is not limited?
  • How to spark up your motivation to get on the bike
  • When is a road bike faster than a TT bike?

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Cross Country Marathon Specialty Plan: https://www.trainerroad.com/cycling/plans/193-cross-country-marathon-mid-volume

  • Century Specialty Plan: https://www.trainerroad.com/cycling/plans/202-century-mid-volume

  • General Build: https://www.trainerroad.com/cycling/plans/155-general-build-mid-volume

  • Sustained Power Build: https://www.trainerroad.com/cycling/plans/158-sustained-power-build-mid-volume

  • How to set up seasons in TrainerRoad: https://support.trainerroad.com/hc/en-us/articles/360002358031-How-to-Create-and-Compare-Seasons

  • Check out our Crit Analysis with the Cliff Bar Team and one at a local race in Reno:

    • https://www.youtube.com/watch?v=Ev1pWLZCyt0
    • https://www.youtube.com/watch?v=Y8-3vFWvo40

  • Best Bike Split: https://www.bestbikesplit.com/

  • Waxing Chain Tutorial: https://forum.trainerroad.com/t/chain-waxing-tutorial/2633

  • Getting Faster for Reasons Beyond the Podium Ft. Pete Morris: https://www.youtube.com/watch?v=RCXmil-lfsA

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Training for a single event is straightforward, but what about a whole season of racing? Join us live for a discussion on this, fitting commuting into a training plan, how to build explosive power and more in Episode 184 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Hydration tips for mountain biking
  • Why locked out suspension might not actually be faster
  • How to use skiing as cross-training for cycling
  • Can sprinters be good triathletes?
  • How to train for a whole season of racing
  • How to build explosive power
  • Does a more aero rider give less draft?
  • How to cope with early morning workouts
  • How to fit commuting into a training plan
  • Should triathlon change its order?

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Powder Creek Lodge: http://www.powdercreeklodge.com/
  • How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg
  • Forum thread: Tips for early morning workouts: https://forum.trainerroad.com/t/early-morning-workouts/3122/10

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals.

TOPICS COVERED IN THIS EPISODE

  • New TrainerRoad features!
  • Nate’s race plan for 24 Hours in the Old Pueblo
  • Coach Jonathan’s lofty goal & annual plan
  • How to taper for ultra-endurance events
  • How to return to training after time off
  • How to get better at steep climbs
  • Is it possible to lose weight and gain power at the same time?
  • How recovery workouts aid in nutrient absorption

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan: https://www.youtube.com/watch?v=HqmwjwTcOY8
  • 5 Stretches Every Cyclist Should Know: https://www.youtube.com/watch?v=YXblSdMtMKY
  • How to Become a Faster Mountain Biker with Lee McCormack: https://www.youtube.com/watch?v=-GAaheigvgg
  • Withings / Nokia | Body+ - Smart Body Composition Wi-Fi Digital Scale with smartphone app, Black: https://www.amazon.com/Nokia-Body-Composition-Wi-Fi-Scale/dp/B071XW4C5Q/ref=sr_1_3_a_it?tag=trainerroad-20&th=1

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad
Withings Body+ - Digital Wi-Fi Smart Scale with Automatic Smartphone App Sync, Full Body Composition Including, Body Fat, BMI, Water Percentage, Muscle & Bone Mass, with Pregnancy Tracker & Baby Mode

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Justin Thomas is a Masters XC National Champion who shifted focus to a Cyclocross National Championship in 2017. Tune in and bring your questions as we dig into what it took to be nationally competitive in CX, how it differed from MTB, and how he balanced training, career and family responsibilities.

TOPICS COVERED IN THIS EPISODE

  • Friend of the Podcast Payson McElveen wins Singlespeed World Championships!
  • Follow up on Kona interviewee performances
  • Takeaways from training block in Kona
  • New Calendar updates!
  • Justin Thomas interview

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS MENTIONED IN THE PODCAST

  • FLO Cycling - Tire Pressure: http://flocycling.blogspot.com/2014/09/flo-cycling-tire-pressure.html
  • Garmin Radar: https://buy.garmin.com/en-US/US/p/518151
  • Throwback Thursday: Justin Thomas’ Unique Road to Masters Nationals in His Reno Hometown: https://www.cxmagazine.com/justin-thomas-2018-reno-masters-cyclocross-nationals-sabbatical
  • Cannondale SuperX: https://www.cannondale.com/en/USA/Bike/ProductDetail?Id=5e5935ab-cc1d-429b-8d31-5bea42b468dd&parentid=undefined
  • Zipp 303 Tubulars: https://www.zipp.com/wheels/303-firecrest---tubular-disc-brake/#
  • Stages Power Meter: https://store.stagescycling.com/stages-power-meters
  • Justin’s CX Warmup workout: https://www.trainerroad.com/cycling/workouts/184631-pahrah
  • Feedback Sports Omnium Over Drive Portable Trainer: https://www.feedbacksports.com/shop/omnium-portable-trainer/
  • Skratch Labs Fruit Drops: https://www.skratchlabs.com/products/sport-energy-chews

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Michael Stanek is a young athlete with a background in Freestyle BMX, of all things, but more impressive is how he managed to qualify for Kona amidst 80 hour weeks and night shifts while finishing his Residency. Listen in to find out how Mike accomplished this and how he arrived at having such a detailed race plan.

TOPICS COVERED IN THIS EPISODE

  • Where Michael Qualified and what his times were
  • Michael's claim to fame
  • Flats vs Clipless pedals in BMX
  • How to go faster on the swim. It's not all about fitness in the water
  • How to improve swimming technique
  • Does pacing come naturally when you start training for running?
  • Visor, sweatband, or hat during the run?
  • Avoiding cramping during an endurance event
  • Michael's bike setup
  • Aero road helmet vs TT helmet for Kona
  • Michael's power goals for Kona
  • Nutrition on the run vs on the bike
  • Training for triathlon while going through residency. How is that possible?
  • Making the decision to take out a workout or not
  • Day before nutrition for Kona
  • Can you have a beer or two before a race and not be effected?
  • Using electrolyte tablets in your water before a race
  • Is pizza the night before a race a good idea?
  • Protein sources for a vegetarian triathlete

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Wes Thompson grew up racing motocross and surfing the eastern coast of Australia but never had any formalized training in any of the three disciplines of triathlon. It's easy to assume that Kona qualifiers are all blessed with natural talent or have decades of experience in one or more disciplines, but Wes is an example of tireless hard work and sacrifice. Tune in to learn how this father of two and multi-business owner has become a genuine age group threat.

TOPICS COVERED IN THIS EPISODE

  • Wes Thompson - background
  • How Wes manages his career, family, and training
  • How to split up swim, bike, and run workouts
  • Wes's FTP, weight, and height
  • Wes has a rough first race at Kona a couple of years ago
  • What changes Wes has made from previous Kona experiences?
  • How to use sweat test results
  • How nutrition changes from bike to run during an IRONMAN
  • Wes's bike set up
  • What to wear on your head during the run, if anything
  • Where Wes Qualified
  • What Wes's hydration plan is for his race
  • What is Wes going to eat the day before the race?
  • Wes's breakfast plans for race morning
  • Wes's transition strategy
  • Wes's thoughts on walking during the run

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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A 09:26:42 finish earned David Nicholls a slot at this year’s @ironman World Championship. To hear how this first-time Kona qualifier trained and set expectations for Saturday, listen to the latest special episode of the Ask a Cycling Coach podcast.

TOPICS COVERED IN THIS EPISODE

  • Where David Nicholls qualified
  • Equipment check with David Nicholls
  • How to choose between a triathlon shoe vs a regular cycling shoe
  • Balancing work, family, and training
  • How to balance bike, run, and swim training for an IRONMAN
  • Cutting certain workouts to prioritize work and/or family
  • How to avoid injury as a triathlete
  • How do triathletes manage their nutrition?
  • Why would you get yourself off of caffeine before a big race?
  • Dealing with heat and humidity when coming from a different environment
  • How to use a sauna for heat training
  • How to gauge your time for Kona
  • How to make transitions quick and efficient
  • Pacing for the bike split in an IRONMAN
  • Pacing for the marathon in an IRONMAN

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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A top 20 AG finish at the IRONMAN World Championship is exactly what TrainerRoad user Tony weeks has his eyes set on. Behind that ambition is a lot of preparation. We dug into how Tony trained, his equipment, and strategy for Saturday's big race in our latest special podcast episode.

TOPICS COVERED IN THIS EPISODE

  • Where did Tony Week Qualify?
  • Balancing family, work and training
  • Adjusting a plan's workouts based on how you are feeling.
  • Tony's bike setup
  • Why did Tony chose a different helmet for Kona?
  • Can you run a disk wheel in Kona?
  • What is a swim skin?
  • What Tony has learned from past Kona races
  • Nutrition for Kona
  • What is "special needs" on an IRONMAN course?
  • Can a High Fat Low Carb diet work for Kona?
  • What does Tony eat during the run?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Episode 177 of the Ask a Cycling Coach Podcast is going to be a fun one! 24 Hours In The Old Pueblo registration is closed and it's time to strategize on endurance team racing, we'll discuss creative ways to stay cool on the bike, and the proper way to train your body to absorb more training stress. Join us live!

TOPICS COVERED IN THIS EPISODE

  • 24 Hours in the Old Pueblo
  • Should I train for a specific climb in a specific race?
  • Should I follow low volume plans before mid volume plans?
  • How to cut a base phase short
  • Is starting young an advantage in cycling?
  • How to hold your head in the TT position
  • Ways to stay cool on the trainer

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

LINKS MENTIONED IN THE PODCAST

  • Ride with the Coaches in Kona: https://forum.trainerroad.com/t/kona-2018-rides-meetups-discussion-etc/2288
  • 24 Hours in Old Pueblo: https://epicrides.com/events/24-hours-in-the-old-pueblo/event-guide/
  • Maxxis Aspen Tire: https://www.maxxis.com/catalog/tire-280-140-aspen
  • Lasko Pro Performance Fan 4900: https://www.amazon.com/dp/B001DNGSCM/ref=cm_sw_r_cp_api_i_w2n7AbGZ5YEQ7?tag=trainerroad-20

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad
Lasko Pro-Performance High Velocity Utility Fan-Features Pivoting Blower and Built-in Outlets, 1, Yellow 4900

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Detailed show notes and discussion at forum.trainerroad.com/t/cx-road-endu…coach-176/1297

A discussion on cyclocross, road enduro, block periodization, heart rate, nutrition and more, all in Episode 176 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • New TrainerRoad Forum ( Forum.TrainerRoad.com )
  • TrainerRoad kits now available!
  • New TrainerRoad Calendar
  • TrainerRoad Pricing Updates
  • Peter Stetina's Sierra Prospect
  • Best tires for grass cyclocross courses
  • Why starts don't always matter in cyclocross racing
  • Ride with the coaches in Kona!
  • When should you not train in the aero position
  • How to peak twice in one year
  • What is block periodization, and how should you use it?
  • Should you skip pedaling drills?
  • Why your heart rate stays high after a hard start
  • How to fuel early morning workouts
  • Do support crews make racing unfair?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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5x Olympian Katerina Nash joined us live from Interbike in front of a studio audience for a deep dive on cyclocross. Tune in and learn from one of cycling's most successful athletes!

TOPICS COVERED IN THIS EPISODE

  • Drills for Cyclocross Racing
  • Choosing tires for specific CX Courses
  • Using Running to get in shape for CX Season
  • Changing your training from MTB season to CX season
  • Nutrition for endurance races vs. a CX race
  • What to eat for breakfast prior to a race
  • What’s the best dinner the night before an endurance XC Race
  • Daily eating habits to be a high level endurance athlete
  • How do you pace for a CX Race
  • Step through or step around when dismounting in a CX Race?
  • What breaks to use when dismounting in a CX Race

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
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  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

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Join us live for today's episode of the Ask a Cycling Coach Podcast! We'll review a list of scenarios you can keep ready to manage every race situation, discuss whether ice baths are effective or not, tell you which body fat scales you can trust, and much more.

TOPICS COVERED IN THIS EPISODE

  • Live podcast party during Interbike!
  • What to do if you get stung by a bee in a race
  • Why is your bike uncomfortable on the trainer?
  • How to select ideal races
  • How to analyze course profiles
  • What tactics to expect for different course profiles
  • Do ice baths help recovery and performance?
  • How aggressive should you be in a race?
  • How to maintain a cool head in race scenarios
  • Why do you get a cough after hard training or racing?
  • Are body fat scales inaccurate?

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS TO MENTIONED PRODUCTS:

  • Knog BC554Bell Link: https://www.knog.com.au/oi-bike-bells.html
  • Tanita BC-554 IronMan Body Composition Monitor: https://www.tanita.com/en/bc554/
  • Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

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How much of a role do genetics play in your ability to sprint, how do you recover from a bad race performance, and should your nutrition change for late night workouts? Join us live for discussion on all of this and more in Episode 173 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Team Clif Bar won the USA Crits Team Competition!
  • Alex Grant won Part City Point 2 Point!
  • How to recover from a bad race performance
  • How to regain confidence after a crash
  • How much of your sprint capability comes down to genetics?
  • How to decrease muscle mass with cycling
  • Should you change your nutrition when working out at night?
  • How to integrate training camps into your training plan
  • Road bikes vs. aero bikes

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

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Planning an entire year of training and racing can be intimidating, but it doesn't have to be. Episode 172 of the Ask a Cycling Coach Podcast will go over every detail you need to know before planning your next season.

TOPICS COVERED IN THIS EPISODE

  • How a podcast listener won a 250mi MTB race
  • What is the Bones to Blue Endurance Race?
  • What Jonathan learned from racing enduro
  • How to plan your race season
  • Which training plan you should pick
  • How to set goals for endurance athletes
  • How to eat to reach your goals

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS TO MENTIONED PRODUCTS:

  • How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/
  • Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio
  • Scratch Rescue Hydration: https://www.skratchlabs.com/collections/drinks/products/hyper-hydration-mix?variant=813593229
  • Osmo Nutrition Preload: https://osmonutrition.com/product/preload-hydration-for-men/

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

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3x Olympian, 15x National Champion, Multi-time BCBR Champion and all around MTB legend Geoff Kabush (Yeti Cycles, Maxxis, Shimano) joined us to answer your questions on maintaining race fitness and motivation, equipment choices and technique, and a funny story that involves Chinese olympic basketball player Yao Ming. Tune in and enjoy!

TOPICS COVERED IN THIS EPISODE

  • Are aero bars beneficial in gravel racing?
  • Is gravel racing just a marketing scheme?
  • How Geoff maintains fitness throughout the year
  • Keeping motivation throughout each year of racing
  • Racing and training as an aging athlete
  • Why Geoff has become such a great technical rider
  • Pre-riding the Continental EWS Northstar course
  • How do you assess an upcoming technical section of trail?
  • What would Geoff change for Dirty Kanza next year?
  • Advice on riding muddy conditions
  • Cadence comparison on mountain vs. road
  • Having confidence and controlling traction with your front tire
  • Tire discussion with Geoff
  • Geoff's opinion on the new Fox StepCast 34 mountain bike fork
  • Why is Di2 so beneficial for mountain bike racing?
  • Geoff's tips and tricks for racing the BC Bike Race

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS TO MENTIONED PRODUCTS:

  • Race Analysis: Dirty Kanza 2018 with Geoff Kabush: https://blog.trainerroad.com/race-analysis-dirty-kanza-2018-with-geoff-kabush/
  • How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

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Nate had a day of ups and downs at Leadville, but did he get his sub-9 hour goal? Coach Chad and Jonathan will review Nate's performance, debate whether altitude training masks are effective or not, and dig into how pelvic tilt affects power output. Join us live for Episode 170 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • What went right and what went wrong at Leadville for Nate
  • Why Leadville is so hard to pace
  • What Chad and Jonathan learned about crewing
  • The podcast hosts next big event
  • Do altitude training masks work?
  • The science behind altitude training
  • How does pelvic tilt affect power output?

More training questions answered here: bit.ly/Training-Questions-Help-Center

LINKS TO MENTIONED PRODUCTS:

  • BiKnd Jetpack Bike Bag: https://www.biknd.com/jetpack-fs1000319

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad

• Strava Club: www.strava.com/clubs/TrainerRoad

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Peak fitness is the end goal, but what actually happens to your body when you peak? We covered this, the different ways you can improve VO2 Max supplements vs. whole foods and much more in episode 168 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • Nate's Leadville Preparation
  • The best way to hold your phone during workouts
  • How to inject tubeless sealant without clogging your valve stems
  • Do you have to change up your workouts to get faster?
  • Why progression is the most important principle to getting faster
  • A deep diving on "peaking"
  • What happens to your body when it peaks?
  • How long can you maintain peak fitness?
  • Are standing desks actually bad for athletes?
  • What is the best way to improve VO2 Max?
  • Whole foods vs. powders and supplements for recovery nutrition
  • Why dehydration isn't always bad for cyclists
  • How big of a difference 2lbs make on a climb.

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Every cyclist wants to burn fat, but it's more complicated than low intensity riding. Join us live for deep dives on fat burning, testosterone in cycling, and Chad's favorite books in this episode of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

How to burn fat with cycling
What is “spot-burning” for fat?
What is the difference between visceral and subcutaneous fat
Why food matters more than training for fat burning
What role intensity plays in losing weight
How insulin and sugar affect fat loss
Why athletes have a surprisingly complex time with weight control
Testosterone and cyclists
Is hormone replacement therapy banned for cyclists?
Why taking testosterone is cheating
Natural ways to increase testosterone production
What effect sleep has on testosterone
Should cyclists always avoid weight gain?
How cyclists can ad weight that helps make them faster
Why cyclists should strength train
Why sugary drinks can be bad for cyclists
The difference between hydration during a race and recovery
What is osmolality and why you should keep track of it
Which nutrition products optimize hydration
How mountain bikers can improve their pacing
Why mountain bike races start so hard
How to train your body to start races hard
Coach Chad's favorite books
More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Join us for a discussion on how to break through fitness plateaus, how people do VO2 Max intervals wrong, and a tactics discussion on how to win a bike race without a team. Episode 166 of the Ask a Cycling Coach Podcast is coming right up!

TOPICS COVERED IN THIS EPISODE

  • Race analysis of Tahoe Trail 100
  • Why getting stuck behind slower riders may be a good thing
  • How to deal with hot weather in a race
  • What to do if your FTP is not increasing
  • When it's good to be a heavier rider
  • Why power to weight ratio isn't everything
  • How to lose weight and get more fit
  • Why maintaining fitness can be tricky to measure
  • Why all Training Stress is not the same
  • Why you could be doing VO2 Max intervals wrong
  • How VO2 Max work can improve aerobic and anaerobic stores
  • Why excessive heat isn't a good match with intense training
  • How to implement heat training into your plan
  • How heat training can help performance at altitude
  • How to fuel for 24 hour races
  • How to win a bike race without a team
  • How tactics change when you don't know your competition
  • Does carb loading make you gain fat?
  • How to fit more training into less time
  • How long should a pull last?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

We're taking your questions on today's podcast to come up with the beginner's guide to bike racing. Join us live and let us know what you wish you knew when you started out, or what you still don't understand about the nuanced world of bike racing.

TOPICS COVERED IN THIS EPISODE

  • Nutrition, pacing and equipment strategies for Tahoe Trail 100
  • How to get into bike racing
  • Which type of bike racing is best for beginners?
  • How to find a group to ride with?
  • How fast should you be before signing up for a bike race?
  • Why bike skill is more important than fitness for new racers
  • How to save energy in a race
  • What category should you race?
  • Should new racers compete in Elite and Masters categories?
  • How to upgrade categories in USAC
  • Why ketosis isn't a practical solution for cycling
  • Drills to make you a faster sprinter
  • A pre-race checklist for new racers
  • How to find a nearby bike race
  • Should new bike racers get a one-day or annual USAC license?
  • Pre-race nutrition for bike racers
  • The first thing you need to do when you arrive at a bike race
  • Should you warmup before a bike race?
  • Should you carry spares and tools during a bike race?
  • What tire pressure is best for road racing
  • Why lubing your chain before you ride is a bad idea
  • Do you need to warm up on the trainer before a race?
  • What it means to "hold your line"
  • How close do you have to ride to people in a pack?
  • How to know when you are in the draft
  • How long should you pull during a bike race?
  • Why racing in the rain isn't that scary
  • Should you just sit in during your first bike race?
  • Why getting dropped in a bike race is not a failure
  • How to know when you should upgrade categories
  • Tips for racing in a small field
  • Which type of mountain bike race is best for beginners
  • What are the rules for passing in mountain biking?
  • What bike is best for beginner mountain bikers?
  • What category should you race when transferring disciplines?
  • Why you should never look back when you hear a crash
  • How to pin your number like a pro
  • Do heavy riders need to train differently than light riders?
  • Should beginner riders use flat pedals or clips?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Six months of preparation has led to this 40k TT State Champs Recap. What we did wrong, what we did well, what we plan on changing moving forward, and your questions on tactics, naps and Leadville. Join us live for Episode 164 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

  • Our takeaways from 40k TT State Championships
  • How to pace a windy time trial
  • How you should warmup before a time trial
  • Pre-race nutrition for time trials
  • Why you should always check your bolts
  • How we would change our bikes without UCI rules
  • To drink or not to drink
  • Is carb loading more effective with liquid?
  • Why cyclists should be taking naps
  • How to get rid of a rider from a group
  • Are the flats harder than the climbs at Leadville?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Our 40k TT is right around the corner, and for this episode of the podcast we've assembled every detail of our equipment, nutrition and strategy for you, along with a look at what makes pros better than amateurs and whether weight loss always makes you faster or not. Tune in and join us live!

TOPICS COVERED IN THIS EPISODE

  • What makes pros better than amateurs
  • Two different ways to race a crit
  • What we learned from the Carson City Off-Road
  • Hardtail or full suspension: which is best?
  • How Coach Chad is avoiding cramps
  • Suspension setup tips for mountain bikers
  • Our final preparations for the 40k TT
  • How to choose between helmets for a time trial
  • Do vents make a helmet slow?
  • Why a disc wheel might not be faster
  • Aerobar setup tips for time trials
  • What data fields to show during a race?
  • What to eat before a short time trial?
  • Should you not eat breakfast before a race?
  • How to pace a time trial perfectly

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Keegan Swenson is one of the fastest pro mountain bikers in the USA, and we took a deep dive into the Stans / Pivot Pro Team rider's hard-fought second place at the Epic Rides Carson City Off-Road.

TOPICS COVERED IN THIS EPISODE

  • Hardtail or full suspension: Which is best?
  • How the pros carry spares and tools
  • A tube carrying hack you need to know about
  • Long sleeve jersey or arm warmers
  • What the pros eat before a big race
  • How pro riders plan their race nutrition
  • On-the-bike nutrition hacks
  • Why mountain bike races start hard
  • Why the pros ride singletrack different than all of us
  • How many times can the pros attack?
  • Why a higher threshold is almost always a good solution
  • When to know if you should lead or not on the trail
  • Why technical trails might actually be an opportunity for rest
  • Tips on how to follow a rider in singletrack
  • When does drafting come into play in a mountain bike race?
  • Why line choice may be the most important part of a sprint

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Pro mountain bike racers Payson McElveen and SofĂ­a Gomez VillafaĂąe joined us live from the main stage at the Epic Rides Carson City Off-Road for a deep dive on endurance mountain bike training and racing.

TOPICS COVERED IN THIS EPISODE

  • How do pros taper for endurance mtb races
  • What do pro mountain bikers eat?
  • How to choose between a hardtail and full suspension
  • How the pros handle flat tires in a mountain bike race
  • How to pace a long mountain bike race
  • How to get by slower riders on singletrack
  • Pro tips for sandy descents
  • How the pros handle on the bike nutrition
  • What type of training do pros do during the race season
  • How to resist cravings and maintain race weight
  • What the pros do to adjust for high elevation
  • How pros make their tire choices

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Join us live for Episode 160 of the Ask a Cycling Coach Podcast! We're going to analyze what Geoff Kabush did to get third place at Dirty Kanza, discuss whether running is a good form of cross-training, and dig deep into overtraining.

TOPICS COVERED IN THIS EPISODE

  • How to register for the 40k TT challenge
  • What it takes to race Dirty Kanza
  • What we've learned about treating knee injuries for cyclists
  • Safety tips for cyclists on the road
  • Carson City Off-Road Preview
  • How to get rid of "hot spots" while riding
  • How to return to training after injury
  • Does running make you a faster cyclist?
  • How to organize the best cycling events
  • How to push through hard workouts
  • What are the signs of overtraining
  • Three stages of overtraining
  • How to avoid overtraining

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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What we learned at Lost & Found, is ending a workout with a sprint a bad idea, is flexibility necessary for cyclists and more in Episode 159 of the Ask a Cycling Coach Podcast

TOPICS COVERED IN THIS EPISODE

  • Geoff Kabush's Dirty Kanza Recap
  • Lost & Found Recap
  • What are the best workouts for different types of fitness
  • A complete guide to terms used to describe fitness
  • How to pace yourself on variable terrain
  • Are sprints at the end of a VO2 Max interval beneficial?
  • Does increased flexibility make you a faster cyclist?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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A comprehensive guide to fitness testing, why we created a new test, pro tips for your next fitness test and more in Episode 158 of the Ask a Cycling Coach Podcast

TOPICS COVERED IN THIS EPISODE

  • Ask a Cycling Coach Podcast Facebook Group
  • Lost & Found Gravel Grinder Preview
  • Carson City Off-Road Live Podcast Recording!
  • Workout Scrubbing Feature Plug
  • What is the TrainerRoad Ramp Test?
  • Why sustained effort tests may not be the best format for you
  • How to find your FTP with a ramp test
  • Why the TrainerRoad Ramp Test was created
  • How to make cycling fitness tests better
  • Should you take an FTP test in the aero position?
  • Should you take an FTP test in erg mode?
  • Should you take an FTP test on each bike you own?
  • What you should know before changing a ramp test format
  • Can you do a workout after the TrainerRoad Ramp Test?
  • How often should you test your FTP?
  • Should steady state athletes take ramp tests too?
  • What if you score different FTPs from different tests?
  • Pro tips for taking the TrainerRoad Ramp Test

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Do oval rings affect power data, when fasted training actually effective, how to stop cramps and more in Episode 157 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • Ask a Cycling Coach Podcast Facebook Group
  • Carson City Off-Road Live Podcast
  • What we noticed at the Queen Stage of the Tour of California
  • Do oval rings affect power data?
  • How to balance work and training
  • Why you aren't recovering as well as you think
  • Group ride etiquette
  • How to be smooth in a group of riders
  • Why gravel racing is so complex
  • Why do you need low gearing for gravel events?
  • When is fasted training actually effective?
  • How to maximize the effects of fasted training
  • How to beat a weight loss plateau
  • How to lose weight and increase power for cycling
  • How to stop cramps on the bike

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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How to make a breakaway stick, can you do too much VO2 work, ideal pre-race and mid-race nutrition and more in Episode 156 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • Are sprints at the end of a ride a good idea?
  • How to get faster in the offseason
  • Adjusting your training plan for outdoor rides
  • How to race smart in a criterium
  • An ideal pre-race breakfast
  • How to train for short hill climbs

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Why you need to do the Sagan dirt fondo, TrainerRoad's new ride analysis features, How to PR your next hill climb time trial and more in Episode 155 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • Introducing Performance Analytics
  • Sagando Review
  • Geiger TT
  • Chad's FTP Updates
  • Mountain bike wheel size and setup
  • Headphones to use on the trainer
  • Estimating FTP and Ramp Test Discussion

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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Why every time trialist should do a Merckx TT, the Peter Sagan Dirt Fondo course preview, how to make sure your allergy treatment is legal and more in Episode 154 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • What is a Merckx TT?
  • Preparing for the Sagando
  • An update on Nate's Allergies
  • How to make sure your treatment for allergies is USADA legal
  • The definition of a national level athlete
  • Preparing to race at elevation without having the proper time to acclimate
  • Breaking bad habits on the bike
  • What apps we use for cycling

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

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What you need to consider as you raise your FTP, the results from our first time trial, how to organize a busy race season and more in the Episode 153 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

  • How vacation affects fitness
  • How to plan a big ride with friends
  • The best route to take from San Francisco to Sea Otter
  • Nutrition for long rides
  • Chad's ramp test results
  • Results from our first time trial of 2018
  • How to pace a short time trial
  • How to pace a climb
  • How to recon a course with Best Bike Split
  • What to know about sighting in a time trial
  • How to manage a busy season of racing
  • Is a higher FTP always the solution?
  • Consequences of having a higher FTP
  • Is raw wattage more important than relative power?
  • How to break bad habits on the bike
  • How holding your breath affects your performance
  • What apps should cyclists use while riding?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

Component upgrades should take more than weight and price into consideration. Every part of your bike should contribute to making you faster, whether through aerodynamics, comfort or mechanical efficiency. We dug into every important component choice you can make to get faster in the latest podcast with ENVE Composites.

TOPICS COVERED IN THIS EPISODE

  • Why some pro racers run insanely low stack heights
  • Why are ergo bend handlebars are less common these days?
  • Why handlebar wall thickness matters
  • What to look for in a road handlebar
  • Why do pros run such long stems?
  • The pros and cons of rise stems
  • Do pros really need extra stiff stems?
  • How do you make a seatpost comfortable?
  • Why short seat rail clamps are better
  • Why doesn't ENVE make a saddle?
  • How to engineer flex into a component
  • Why are wheels getting wider?
  • Are wide wheels faster?
  • How to make a wheel aerodynamically efficient
  • What makes a wheel good in crosswinds?
  • How disc brakes are actually making your bike faster

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

  • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

  • Get started today: bit.ly/Get-Faster-TrainerRoad
  • Download the TrainerRoad app: bit.ly/Download-TrainerRoad
  • Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

  • Facebook: www.facebook.com/TrainerRd
  • Instagram: www.instagram.com/TrainerRoad
  • Twitter: www. twitter.com/TrainerRoad
  • Strava Club: www.strava.com/clubs/TrainerRoad

View Details

How to avoid running out of "matches", should steady state athletes skip VO2 training, a testing protocol for different positions and more in the Episode 151 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• TrainerRoad's new fitness testing protocol
• How much difference can you expect in FTP on your TT bike?
• What is the difference between saddle soreness and saddle sores
• How to treat saddle sores
• How to test power output in different positions
• Should steady state athletes skip VO2 work?
• Is it bad to do an interval workout after a long ride?
• Are "matches" real?
• How to get more matches for cycling
• Can you cram train for fitness?

More training questions answered here: bit.ly/Training-Questions-Help-Center

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: www. twitter.com/TrainerRoad
• Strava Club: www.strava.com/clubs/TrainerRoad

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Why your FTP is different in the aero position and how to change that, are antioxidants worthwhile for athletes, and which upgrades get you the most value in Episode 150 of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• What you need to know before climbing Haleakala
• How elevation affects power output
• How to pace Leadville
• Is it normal to be slower in the aero position?
• How to get faster in the aero position
• Why TT bikes are hard to ride
• Best way to "buy speed" for cyclists
• Best dollar/drag saved upgrades
• Should cyclists avoid anti-oxidants?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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A special live Q&A episode with Marc Pro Cycling's Dave Christenson covering everything from stage race tactics to recovery nutrition.

TOPICS COVERED IN THIS EPISODE

• How to recover between stages in the same day
• What type of fitness is needed to race in UCI races
• Can steady state riders do well in criteriums?
• Stretches and recovery methods for stage races
• How much time should road racers spend on the trainer
• How to communicate as a team in a road race
• How to conserve energy in a road race
• How to win a race from a breakaway
• How climbing road race strategy varies from flat road race strategy
• Is it normal to be sluggish after a stage race?
• What you need to know before entering a road race
• How much time should a road racing team spend together
• What American cycling needs to become more competitive

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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In the second part of our mini-series on training camps we spoke with Team Marc Pro Cycling on how they use team camps to get faster, and dug into team roles and stage racing tactics and strategy.

TOPICS COVERED IN THIS EPISODE

• The difference between crit and road race focused teams
• How to bond as a team with training
• How to use a training camp right before a goal race
• How to use a training camp to start your season
• How to use a team camp if you are coming back from injury
• The different purposes of a team camp
• How to rank team mates during a team camp
• How fast are pro cyclists compare to average joes
• How to decide team roles with a fitness test
• How to prep for big stage races
• Heat acclimation for hot racing
• Is competition bad within a team?
• How to race an unfamiliar race
• What a GC rider should do on a sprint stage
• How to read a race with new racers
• How to adjust your race strategy on the fly
• Why foreign riders can be at a disadvantage in TTs
• How to recon a foreign race
• What you should do right after a race
• Stage race nutrition
• How many calories do pro cyclists burn
• How to maintain mental fortitude during a stage race

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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A special live Q&A episode with Team Clif Bar Cycling's Pete Morris covering everything from crit tactics to nutrition.

TOPICS COVERED IN THIS EPISODE

• How to train with specificity for time trials
• Pete's favorite Clif Bar
• How to know when to brake coming into turns
• How to "roll" turns without braking
• How to time your pedaling for a turn
• Nutrition strategies for ultra endurance racing
• Best jobs for pro cyclists
• Are beards slow?
• The difference between fixed gear and geared racing
• Bike handling skills that make you faster
• How to become more comfortable on a bike
• Does power to weight matter in criteriums?
• How to balance weight loss and maintain strength
• How to gain weight for cyclists
• Strength training for cyclists
• How climbers can win a criterium
• How to make a breakaway
• How to avoid saddle sores
• How to sprint from a high cadence
• How gearing can make or break a sprint

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

View Details

In this special episode we discussed how to use team camps to make you faster and team tactics for criteriums with Team Clif Bar Cycling. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The difference between team camp and training camp • The importance of team bonding for cyclists • How fit are pro cyclists? • Why power to weight doesn't always decide a race • What skills you need as a sprinter • How to learn your role in a race team • What are the different types of sprinters? • How to use a training camp to get faster • Why a sprinter needs teammates to attack • How to set up a sprinter for a sprint finish • How to know when you should attack • How to execute a leadout train • What it's like to be at the front of a pro race • How to know when you should leave your leadout train • How to move through a pack • How to set yourself up for a good sprint finish • How to use course recon to help win races ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

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A deep dive into aerodynamic testing, how to recon a TT like a pro, smart trainer calibration and more in this episode of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• When should you do a spin down calibration on your smart trainer?
• How to calibrate a smart trainer
• Cheat snacking for endurance athletes
• How to healthily use food as motivation for endurance athletes
• How ERO testing works
• Things to know before you ride a velodrome
• What is CdA and why it matters to cyclists
• How to find your CdA
• How to lower your CdA
• Why power to weight doesn't matter for flat time trials
• Why time trialists should overlap their hands
• How to find the balance between aero and power
• What makes a helmet more aero than another?
• How to find the right TT helmet
• How to get lower on a TT bike
• How to use CdA to plan a race

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Low cadence/high force drills, a guide to Training Stress, pain killers & more in this episode of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• We're hiring! www.TrainerRoad.com/jobs
• What you need to know about bike demos
• What makes a training plan good?
• How to train for cycling while training for a marathon
• Are low cadence intervals a bad idea?
• How to adjust your training plan for group rides or races
• Why structured training plans are best
• Ramping intervals vs. steps
• Why more than Training Stress matters
• How TrainerRoad reports power data
• How long should you wait to workout after a beer?
• Should cyclists avoid ibuprofen?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Time Trial equipment that makes you faster, mental vs. physical limits, taper vs recovery weeks & more in this episode of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• The best equipment to use for a 40k TT
• How to find the best TT bike for you
• Which aero bars are best
• How to save watts with your drivetrain
• Can your pedals make you more aero?
• How to choose wheels for a time trial
• Which are the fastest tires for a time trial?
• Best drivetrains for time trialing
• What makes a skinsuit faster?
• Are shoe covers and gloves faster?
• How to hydrate during a time trial
• How to differentiate physical vs. mental limiters
• How to adjust your training plan
• Are taper weeks different than recovery weeks?
• Training for a stage race or multi-day ride

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Standing vs. seated climbing, what it takes to go sub-8 at Leadville, peaking more than once & more in this episode of the Ask a Cycling Coach Podcast.

TOPICS COVERED IN THIS EPISODE

• What it's like to ride at professional team camps
• Tactics or power to weight – which matters most?
• How pro cyclists eat
• How to beat a strong racer in a crit
• How to train for Leadville
• Why TT racers should race leadville
• What it takes to go under 8 hours at Leadville
• How to build useful sprint power
• Is chloride bad for cyclists?
• What to look for in an electrolyte drink
• How to train between goal events
• Differentiating between physical and psychological fatigue
• How to use RPE to train
• Ventilatory thresholds explained
• Should you not stand on the trainer?
• Which is faster: seated or standing pedaling?
• How to reduce anterior pelvic tilt
• Why cyclists need to loosen their hips

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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What most people don't understand about attacks, how to make Sweetspot work easier, supplements for cyclists & more in this episode of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• (9:30) The best way to ease into long intervals
• (15:00) How early should you start pre-race nutrition?
• Are attacks more mental than physical?
• How to carry more corner speed
• How to pick races that make you faster
•(30:40) How to time nutrition with racing
• What type of food is best before a race?
• (40:35) Why VO2max intervals are more complex than you think
• (43:30) How the same workout can deliver different benefits
• (45:25)How to warm up for a sprint triathlon
• (53:00) How to pace a time trial
• How to train for short time trials
• (1:00:00) How to use your power meter and smart trainer
• (1:06:10) Are anti-oxidants bad for cyclists?
• (1:12:40)How much water is needed to store glycogen
• (1:14:10) Why cyclists shouldn't take creatine

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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What changes happen in your body at different intensities, how to match nutrition with your workouts, a coach's guide to using TrainerRoad & more in this episode of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• TrainerRoad workouts now have thumbnail images in Strava!
• Why you should consider refining your pedaling technique
• Aero positioning and its affect on performance
• Ketosis and cycling – are they a good match?
• What happens to your body during a sweetspot interval
• Should your nutrition change as intensity increases?
• How much fluid does it take to digest food while riding?
• How to warmup for short triathlons
• How to use TrainerRoad with a coach
• A coach's guide to using TrainerRoad

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Does foam rolling actually work, the real reason why triathlon times are getting faster, how much of performance is due to genetics & more! Join us live for this week's episode of the Ask a Cycling coach Podcast.

TOPICS COVERED IN THIS EPISODE

• (4:30) How to know when you should upgrade categories
• How to Coach Yourself to Peak Fitness: blog.trainerroad.com/training-plan-guide/
• (14:35) The science behind foam rolling
• (30:25) Is non-alcoholic beer bad for recovery too?
• (34:25) Are plyometrics good for cyclists?
• (44:55) Should you gain weight to be a better time trialist?
• (50:50) Genetics vs. talent and how they affect cyclists
• (1:02:50) Why triathlon times are getting faster
• (1:12:10) Facebook Live Questions

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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How age affects performance, can time trialists sprint, why average power is so low in cyclocross & more in this week's episode of the Ask a Cycling coach Podcast.

TOPICS COVERED IN THIS EPISODE

• (6:20) TrainerRoad's Facebook Beta Group
• (7:20) What DEXA scans tell you about your body
• (20:00) Do I need to replicate the distance of my goal event in training?
• How to troubleshoot trainer problems
• (25:25) How does age affect cyclists
• Why old age isn't an excuse for declining performance
• (33:40) How to train for criterium racing
• (44:40) How do you incorporate group rides into a training plan
• (50:15) How to train for ultra distance for triathletes
• (54:20) How to tell if you lack muscular endurance or not
• (1:02:20) Why is average power low in CX?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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What we learned watching and racing cyclocross for 7 days straight, how to get the best TT bike fit, how to use extra weight to your advantage & more in this week's episode of the Ask a Cycling coach Podcast.

TOPICS COVERED IN THIS EPISODE

• (00:20) What we learned from CX Nationals
• (14:20) How to get the best TT bike fit
• (34:00) UCI TT regulations
• (42:00) What makes a good TT saddle?
• (51:30) Should you skip your taper?
• (54:15) How to utilize extra weight in a bike race
• Can heavy athletes be good cyclists?
• (1:01:20) How to increase training load without too much fatigue
• (1:04:10) Tubulars vs. Clinchers
• How to fix a flat in a hurry on the trail
• (1:11:45) How does cold weather affect performance?
• How cold does it need to be to use warmers or embrocation?
• (1:19:10) How to refine your pedaling technique

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Cyclocross pros Cody Kaiser and Courtenay McFadden stopped by TrainerRoad HQ for a deep dive on cyclocross training and racing in front of an in-studio audience during Cyclocross National Championships.

TOPICS COVERED IN THIS EPISODE

• Dismounting tips from the pros
• Should you do a step-through or not?
• How often should you practice dismounting and remounting?
• How to maintain momentum in the sand
• How to ride an off-camber section
• How to decide if you should ride an obstacle or run it
• Tips for learning to bunnyhop barriers
• How to pre-ride a course properly
• How to ride Belgian Steps
• Should you wear a GPS watch or use a head unit?
• How do pro cyclocross racers eat?
• Taper strategies before a big cyclocross race
• Pre-race meals for cyclocross racers

TOPIC TIMESTAMPS

(00:35) Athlete Introductions
(03:10) Barriers
(12:55) Getting clipped back in
(14:15) Bunny hopping barriers
(18:45) Pre-riding the course
(25:35) Sand
(29:05) Mud & off camber
(33:45) Ruts
(35:05) Garmin/head units
(37:35) Track walk
(41:55) Race week nutrition
(44:20) Race day nutrition
(45:25) Mechanics
(47:10) Tires and pressures
(49:50) Warm ups
(52:45) Call ups and start strategy
(55:35) Passing
(58:20) Etiquette
(59:25) Crashing
Questions:
(1:02:35) How much do you incorporate strength training?
(1:05:55) How do you float up Belgian stairs?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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What happens to your body during a warmup, the do's and don'ts of pre-workout nutrition, why you may reconsider your next recovery drink & more in this week's episode of the Ask a Cycling coach Podcast.

TOPICS COVERED IN THIS EPISODE

• (04:45) TrainerRoad CX Nationals Athlete Panel Event
• We're hiring three software engineers! ( www.TrainerRoad.com/jobs)
• (6:20) Why you should sync Strava and Garmin Connect to TrainerRoad
• (9:05) The science behind warmups
• What actually happens during a warmup?
• How to know when you should warm up
• (16:35) What type of warmup is best for your next race
• (24:30) Should you train while you are sick?
• (25:50) How to come back to training after illness
• (30:25) Do smart trainers and power meters measure power differently?
• (34:55) Can upper body mass make you a faster cyclist?
• (45:10) How to time your strength training
• (46:40) Is heat training discipline specific?
• (48:50) Pre-workout nutrition to fuel your workouts
• (57:35) What you should think of before taking in a recovery drink
• (1:05:00) How to become a better climber

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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A complete guide to planning your training for the year, power vs. heart rate and indoor training tips and gear we're loving right now. All of this and more in Episode 134 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• (00:30)TrainerRoad CX Nationals Athlete Panel Event
• (01:17)We're hiring three software engineers! ( www.TrainerRoad.com/jobs)
• (02:15) Why you should sync Strava and Garmin Connect to TrainerRoad
• (02:40)How to plan your year of training
• (03:15)How to set proper goals
• (11:55)How to make sure you peak at the right time
• (13:20)How to prioritize your races: A, B and C races
• (14:35)How to adjust your training plan
• (19:10)Dealing with multiple A Races
• (25:10)Adjusting plan when you don't have enough time
• (25:55)Adjusting plan when you have extra time
• (31:30)Definition of A, B and C Races
• (35:45)Adjusting training plan for illness
• (37:40)Adjusting training plan for business trips or vacation
• (41:40)Battling mental/physical fatigue and burnout
• (49:20)Do you really need an offseason?
• (56:10)Power vs. Heart Rate: Is heart rate still relevant?
• (1:00:00)Tips and tricks for getting started with indoor training
• (1:18:40)Are tubeless tires best for road too?
• (1:29:05)What is "going into the red" and should you actually avoid it?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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What to do when you miss a workout, Garmin data fields you need for racing, and when should you have a recovery drink & more. All of this and more in Episode 133 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• (00:25) TrainerRoad CX Nationals Athlete Panel Event
• (01:20) We're hiring three software engineers! ( www.TrainerRoad.com/jobs)
• (10:45) Why you should sync Strava and Garmin Connect to TrainerRoad
• (11:04) Consistent-Quality
• (12:05) Why your body build is not an excuse
• (17:50) How to be a good racer when the odds are against you
• How triathletes can use road racing for training
• (30:40) CX Tire discussion
• (37:35) Does your trainer have too much resistance?
• (50:40) What data fields you need to have on your Garmin
• (1:11:25) How to adjust your training for missing a workout
• (1:11:25) What to keep in mind when training twice per day
• (1:15:40) How to properly calibrate a power meter
• (1:20:15) How soon after a workout should you have a recovery drink?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Tactics and etiquette to help you own your next group ride, what cyclists should know about cross-training, and how to rebound from a disappointing result. All of this and more in Episode 132 of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• TrainerRoad Party at Cyclocross National Championships!
• We're hiring software engineers! www.TrainerRoad.com/jobs
• Why you should sync Strava and Garmin Connect to TrainerRoad
• What every racer should know about number pinning
• Dealing with doctors as an endurance athlete
• How important is power/weight?
• Should you use your TT bike on the trainer?
• How to use cross-training for cyclists
• How to nail interval workouts outside
• Can long course triathletes use MTB for training?
• Your guide to nailing an FTP test
• How to avoid hand pain for cyclists
• How to deal with disappointing results

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

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Are wider tires really better, what intensity is best for fat burning and can you brick strength training and cycling workouts? Get the answers in this episode of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• TrainerRoad Party at Cyclocross National Championships!
• We're hiring software engineers! Apply here.
• Why you should sync Strava and Garmin Connect to TrainerRoad
• Training entertainment suggestions
• How to manage motivation when life won't let you train
• Which Build Phase training plan is best for time trialists
• Why you shouldn't copy other's training
• Are wider tires better?
• What size tire should you be running on your rims?
• How to make your current wheelset more aero
• How to avoid weight gain when you can't train
• Why do triathletes always keep their shoes clipped in?
• Are road shoes faster than MTB shoes?
• Should you pick road shoes or triathlon shoes?
• Do low intensity workouts really burn more fat?
• How to train for Leadville and Epic Rides
• Is it bad to do strength training right after a cycling workout?

GET FASTER WITH TRAINERROAD

Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form.

• Get started today: bit.ly/Get-Faster-TrainerRoad
• Download the TrainerRoad app: bit.ly/Download-TrainerRoad
• Browse training plans: bit.ly/TR-Training-Plans

THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

• Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast

FOLLOW TRAINERROAD

• Facebook: www.facebook.com/TrainerRd
• Instagram: www.instagram.com/TrainerRoad
• Twitter: twitter.com/TrainerRoad

trainerroadask a cycling coachcyclingtriathlon

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How to upgrade categories faster, getting rid of saddle discomfort, and how giving blood affects fitness. All of this and more in this episode of the Ask a Cycling Coach Podcast!

TOPICS COVERED IN THIS EPISODE

• TrainerRoad Party at Cyclocross National Championships!
• We're hiring software engineers! Apply here: trainerroad.recruiterbox.com/
• Why you should sync Strava and Garmin Connect to TrainerRoad
• Everything you need to know about category upgrades in road racing
• How many points do you need to upgrade to the next category?
• Do you get more points for a road race than a crit?
• How to upgrade road race categories faster
• What is a good FTP?
• How fit are professional motorcycle racers?
• How to fit big weekend rides into your training plan
• What to carry with you on long rides
• Should you carry your spares in your jersey or saddle bag?
• How to extend base training
• How to extend your training plan
• Why your saddle is uncomfortable
• How to find the right saddle
• Why your saddle isn't the cause of your discomfort
• What makes a good saddle
• What makes a good bibshort
• Stretches and exercises to fix saddle discomfort
• How to maintain cycling fitness while training for a marathon
• Does giving blood make you slower?

GET FASTER WITH TRAINERROAD

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THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST

Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips.

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Is a higher cadence actually better, how is crank length affecting your power output, and cornering drills that make you faster. All of this and more in this episode of the Ask a Cycling Coach Podcast!

Topics Covered in this episode:

• How Cyclists Can Avoid Losing Fitness While Traveling
• Is a higher cadence actually better?
• Cadence myths busted
• How to adjust your training as a parent
• How to balance life with training
• Cornering drills to make you a better bike handler
• Do rollers make you a better bike handler?
• Your guide to proper line choice for cycling
• What is the difference between Normalized and Average Power?
• Is it normal to see higher Normalized Power than Average Power?
• What does Variability Index mean?
• How to use VI for pacing
• Are cooldowns necessary?
• What effect cooldowns have on your body
• How does crank length actually affect power output?
• Are longer cranks better?
• Why you should consider short cranks for off-road riding

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Ryan Cooper is the founder of Best Bike Split, Chief Scientist at Training Peaks, and an expert on all things aerodynamics and pacing. We met up with Ryan in Kona to discuss how to achieve perfect pacing, aerodynamic advantages in time trialing, and triathlon tactics.

Topics covered in this episode:

• How Ryan Cooper became an expert in TT pacing
• Should you go hard or easy on climbs?
• How to properly pace a time trial
• What cyclists can learn from triathletes
• Are bike changes in time trials a good idea?
• How much faster one more watt and one less pound can make you
• Which is better: lose weight, or gain power?
• How to calculate the effect of elevation on aerodynamics and performance
• Are deep wheels actually better on a climb?
• When do aero helmets become worse than a standard helmet?
• Are aero road bikes worth the weight?
• How to beat the wind at Kona
• Drafting rules and tactics in triathlon
• How to use crosswinds to your advantage in triathlon
• How to use your starting position to help you in TTs and triathlon
• How pros pace differently than amateurs
• How to pace the hills on Kona's bike course
• What intensity factor is best for a full or half IRONMAN?
• One thing you can do to make the biggest aerodynamic gains

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The hosts of the Ask a Cycling Coach podcast worked with one of the best MTB skills coaches in the world, Lee McCormack of Lee Likes Bikes, to make you a faster mountain biker. Head over to blog.trainerroad.com to check out the video of this skills clinic.

Topics covered in this episode:

  • How to avoid sketchy moments on the bike
  • How your knee position on a bike can change everything
  • How to stay stable in technical terrain
  • What is the proper body position for descending? 
  • What is rowing and anti-rowing?
  • How to carry momentum through rough terrain
  • How to ride pump tracks
  • How to reduce fear on a mountain bike
  • How to recondition your instincts on a bike
  • How to recover from a crash
  • Why you should not lean back when you are about to crash
  • How to not skid your tires when braking
  • How to recognize faster lines in a corner

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Our first live, in-person podcast with special guest, Matt Fitzgerald! Join us live from Rapha San Francisco for a deep dive on the psychological side of endurance sports performance.

Topics covered in this episode:

• Why two riders with the same fitness and equipment will not get the same results
• How to mentally prepare yourself for hard workouts or races
• How to be optimistic and realistic as an endurance athlete
• Are you suffering excessively in training and racing?
• How to manage positive and negative self-talk
• How self-belief affects training
• How to become more confident in your training
• How to set effective goals for endurance athletes
• What is choking and how to avoid it?
• How endurance sports help you understand yourself
• How to deal with pressure for endurance athletes
• What is bulletin boarding?
• How to manage pride in endurance sports
• How to find proper motivation for cyclists and triathletes
• How motivation affects pacing
• How to set expectations in cycling and triathlon
• How to train yourself to deal with suffering
• Can you make yourself tougher?
• How regular suffering will make you faster
• How caffeine enhances performance
• How music can make you faster
• How to manage suffering
• How mental fatigue can affect performance
• Tips on how to stay focused while training and racing
• How to use mantras in cycling and triathlon
• How to come back from a traumatizing crash or result
• How to stay calm during opposition
• Has team dynamics changed the psychology of racing?
• Why is pro road racing more boring these days?
• How to not get discouraged when you can't follow your training plan
• How training with data affects you psychologically
• How to measure calories for cyclists and triathletes
• How to tell the difference between physical fatigue and emotional fatigue
• What type of bike racer is the most mentally strong?

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Nate returns from India with new insight on how to get power data from a gym bike while traveling, Jonathan gives you a complete guide to Cyclocross National Championships, and Chad goes deep into strength training and staying hydrated during late night workouts.

Topics covered in this episode:

• Live podcast recording w/Matt Fitzgerald November 4 at Rapha San • Francisco, with group ride thereafter!
• Which power meter pedals are most flexible?
• How to keep your training on track while traveling
• How to recover from taxing travel
• How to get extra low gearing on a road bike
• Direct mount vs. spiderless chainrings
• Why cyclists should be using strength training
• How to incorporate strength training into a training plan for cyclists
• How to train for time trials
• What makes a good time trialist?
• Complete guide to USAC Cyclocross National Championships in Reno, NV
• How pro CX racers pace differently than amateurs
• How to pace a cyclocross race
• Why you are getting dropped at the end of a race
• 24-hour race strategies for success
• How to pace an ultra-endurance event
• How to train for an IRONMAN 70.3 with a lot of climbing
• Why descents are actually a triathlete's best friend
• How to lessen the effects of overnight hydration
• Should you use hydration mix when training indoors?

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The podcast hosts are back from Kona and share everything you need to know before climbing Mauna Kea. As Nate gets ready for another long trip overseas, we share the best on-the-go training setups, tips for how to keep your training on track while traveling, and 5 strength training exercises for cyclists.

Topics covered in this episode:

• Live podcast recording w/Matt Fitzgerald November 4 at Rapha San Francisco, with group ride thereafter!
• What we learned from riding Mauna Kea
• How to pace a high elevation climb
• What to wear when climbing Mauna Kea
• What type of bike to ride for Mauna Kea
• Do you need multiple bikes for Mauna Kea?
• What gearing is best for Mauna Kea?
• Nutrition plan for Mauna Kea
• How to avoid back pain when riding
• What gearing do you actually “need” for cross racing?
• How to follow a training plan when traveling
• Which trainer is best to use when traveling?
• What power meter is best for traveling?
• What workouts maintain fitness when traveling?
• Passing and singletrack etiquette for bike racing
• Is it okay to bump another racer?
• Should you let a faster rider by on single track?
• 5 strength training exercises for cycling

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Professional triathlete and IRONMAN commentator, Matt Lieto, and your podcast hosts recorded a special episode to chop up Grinduro, one of the most interesting races on the calendar that you need to know about, and their preparation for one of the toughest climbs on earth, Mauna Kea.

Topics covered:

• Triathlon and gravel racing
• A triathlete’s take on The Downieville Classic
• What makes Downieville unique
• Why training with bigger tires can make you faster on race day
• The thing you should focus on in technical terrain
• How triathletes can get more comfortable on the bike
• What is Grinduro?
• A new racing format we should all know about.
• Race strategy for Grinduro
• How to pace yourself during Grinduro
• What gearing to use for Grinduro?
• Which bike is best for Grinduro?
• Nutrition tips for Grinduro
• What you need to know before racing Grinduro
• Paceline etiquette
• Raceday morning mistakes to avoid
• Why Chad dropped Nate at Grinduro
• A trick to getting faster Grinduro stage times
• Pros chasing KOMs in The Tour of California
• How triathletes have an advantage over cyclists
• How to prepare for the longest climb in the world
• What you need to know before climbing Mauna Kea
• What gearing is best for Mauna Kea
• What clothing do you need to bring for Mauna Kea
• How to pace yourself for Mauna Kea
• How to pace yourself in high elevation
• Feeding strategies for Mauna Kea
• Do you need ride support for Mauna Kea?
• How to avoid dehydration when climbing Mauna Kea

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Andrew Talansky is one of the most successful American cyclists in history with a win at The Criterium du Dauphine, top ten Grand Tour finishes, domestic tour wins and national championship titles to his name. At 28 years old, some would say he has his whole road racing career ahead of him, but he's changing gears – the most successful American pro cyclist in recent times is moving sports to triathlon.

We sat down with Andrew at the IRONMAN World Championships to discuss what a road cyclist needs to do when he transfers to Triathlon.

Topics covered in this episode:

• Why Andrew Talansky left pro cycling
• The demands on the pro peloton
• What it's like to ride in the pro peloton
• How to mentally deal with a bad crash
• How triathletes can be more valuable for sponsors
• Does Andrew expect to have the fastest bike splits in triathlon?
• What are Andrew Talansky's running abilities?
• How Andrew Talansky plans to become a fast swimmer
• How Andrew Talansky plans to build up to IRONMAN full distance races
• What triathlons is Andrew Talansky planning on racing?
• Why Andrew Talansky has an advantage in triathlon
• What cyclists need to consider when moving to triathlon
• How to get more comfortable on a TT bike
• What bike will Andrew Talansky use in triathlon
• Andrew Talansky's nutrition plans for triathlon
• Why triathlon is more advanced than road racing
• Why having one coach for triathlon is better than three
• How cyclists can avoid injury when transferring to triathlon
• What Andrew Talansky's diet is like

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We sat down with Emmet Kelley, a triathlete from Ireland, to learn every detail about how he trained and qualified for IRONMAN World Championships in Kona.

Topics covered in this episode:

• How qualifying for Kona works
• Which events should you pick to maximize your chances of qualifying
• What type of swim, bike and run splits would you need to qualify for Kona
• How to optimize your bike equipment
• How to follow a training plan with a busy schedule
• What made the biggest difference for Emmet

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• TrainerRoad's Product Manager mixing it up with the pros!
• TrainerRoad athlete Liz Lyles' IM Chattanooga win
• IRONMAN World Championships TrainerRoad plans
• The podcast hosts are going to climb Mauna Kea!
• Levi's Gran Fondo recap
• How to train for Levi's Gran Fondo
• What to know about the Levi's Gran Fondo course
• How to recon a remote course
• How to pace a long day in the saddle
• What is a "passhole"?
• 10 best tips for Levi's Gran Fondo
• How to train between back to back big weekends
• Cold weather riding footwear options
• What causes your peak power to drop?
• Why has fasting quit working?
• How to change your BMR
• Do electronic muscle stimulating systems work?
• How to overcome a fear of swimming
• Swimming lessons for adults

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In this special episode we spoke with the God Father of triathlon innovation, Dan Empfield, at Interbike in Las Vegas, NV.

Topics covered in this episode:

• How triathlon wetsuits came to exist
• What caused TT bikes to be designed as they are
• The two most important bike fit measurements
• How gravel racing could affect triathlon
• How to know if a TT bike fits you before you buy it
• How to avoid neck pain in aero position

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• How to race with a bent derailleur hanger
• The one thing you shouldn’t do right before a race
• Why your disc brakes may be rubbing
• How much aggression is okay in cx?
• How to get a good start, even from the back of the pack
• How to know when to make passes and when to wait
• How to know if you should ride or run stairs?
• How to not clip your pedals on stairs
• How to remount smoothly in a turn
• When bunny hopping barriers is a bad idea
• Tips for making it through a sand section
• How to drift turns on a CX bike
• What your tread can tell you about how your bike will handle
• What it takes to get a UCI point in cyclocross
• Chad, Nate and Jonathan’s results at Cross Vegas
• The key that most amateur CX racers are missing
• How to know if your race is over, or if you can salvage it
• What makes a good single speed course?
• How to beat somebody with a higher power to weight ratio in CX

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Keegan Swenson (Cannondale 3Rox), #2 ranked pro XC racer in the USA, joins us for his take on cyclocross and a preview of Cross Vegas.

Topics covered in this episode:

• What makes pro athletes different from the rest of us
• Keegan Swenson's power data
• Pre-race warmups for cyclocross
• Pre-race "leg openers" for the pros
• Tire choice and bike setup for grass cyclocross courses
• Pedal setup for cyclocross racing
• How to pace Cross Vegas and other cyclocross races
• How to know if you should ride or run through obstacles 
• How to pop a tire onto the bead in an emergency

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• Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, at Rapha Cycle Club in San Francisco, CA!
• XC MTB suspension setup guide
• What motivates you to race?
• How to use your off-season wisely
• How long does fitness last?
• Should you use a full suspension MTB on the trainer?
• Which pedals should you get?
• How to win a crit for first-time riders

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• How more carbohydrate actually improves performance
• Updated mobile apps!
• Depleted glycogen stores vs. skipping breakfast
• What it takes to win Park City Point 2 Point (beat the best XC racers in the country)
• Can CX training replace Base training?
• Is cold training as important/beneficial as heat training?
• Gear and strategies for cold weather riding
• What is muscle "activation"?
• Is smooth pacing in CX a bad idea?

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  • Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, @ Rapha Cycle Club in San Francisco, CA

  • Nate's new MTB

  • "Park City Point 2 Point" MTB race

  • New cyclocross plans!

  • How to fix shifting problems on a smart trainer

  • Is precision during rest intervals important?

  • Can you do too many or too few races in a season?

  • Cyclocross in the Crossfit games!?

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• Live podcast recording at Rapha Cycle Club in San Francisco Nov. 4!
• Why Breck Epic is one of the hardest races in the world
• Nate's new approach to nutrition
• Should you have different FTPs for different circumstances?
• How focus and motivation can improve your performance
• Is visualization damaging or enabling?
• How to know if your helmet is ruined
• How bike fits work and how to pick the best one
• Do sugar coated pills hurt fasted training?

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• How to transition to cyclocross season
• The effects of humidity on heat training?
• Could the Trek Domane be a gravel bike?
• Should you maintain your smart trainer?
• Can you skip base training if you are fat adapted?
• Can you shortcut to peak fitness if a race schedule changes?
• Tips for endurance mountain bike racing
• Can you use ERG mode during an FTP test?
• How to make yourself a sprinter
• Are brick workouts really worth it?

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The dust has settled and Coach Chad, Jonathan and Nate share their final thoughts on Singletrack 6.

Topics covered in this episode:

  • How to travel to a race on a budget
  • The effects of a concussion
  • How to recover from a concussion
  • Ideal bike setups for cross country racing
  • What is the best bike for technical XC racing
  • How to decide between a hardtail or full suspension MTB
  • What your pace has to do with cramping
  • How to ramp TSS for a stage race
  • Marginal gains for Hydration Packs
  • Does heat training pay off?
  • Daily pacing for a stage race
  • The logistics of a stage race
  • Tire choices for the interior of BC
  • Should you use a hydration pack for XC racing?
  • Marginal recovery gains during a stage race
  • How to recover from a stage race
  • How MTB recovery differs from road recovery

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Stage 5 of Singletrack 6 took an unexpected turn. Tune into this super quick episode to see what we learned. Topics covered in this episode: – Maintaining focus even when the trail is easy – Why you should never feel ashamed of walking a technical section

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The Queen Stage is in the books! Only two stages left of Singletrack 6, but does Jonathan have two stages left in him? Topics covered in this episode: • Using a power meter for mountain bike racing • How to deal with blisters on your hands from mountain biking • Why you are getting flat tires • Using the experience of smart trainer on the trail • The aggressive demands of an XC Stage race • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 5 preview

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Stage 3 was the highest stage yet and nearly 100% singletrack, and Coach Chad is back! Topics covered in this episode: • Big pre-race breakfast or constant snacking: which is best? • Pacing in a fast group • How to adjust your race strategy for a bad start position • Things to consider when receiving info about a course • How to manage fear in a race • Avoiding flat tires in rocky terrain • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 4 preview

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Stage 2 started hard and remained technical throughout with plenty of riders being caught out by rugged terrain and technical climbs. Topics covered in this episode: • How to manage a hard start in a race • Dealing with dusty conditions • Regrouping after a mid-race setback • How to carry momentum in technical terrain • How to pass and get passed on singletrack • A trick to help you gain time on climbs • How to provide good rider support • Chad's plan for cramp management • Stage 3 preview

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Stage 1 is done & dusted, and it left its mark with some serious shake-ups moving forward. Topics covered in this episode: • How not to start a race • Is pushing hard for position early in a race really worth it? • Making steep climbs manageable • Things to remember in technical descents • How did Nate's tire choice end up? • How to tackle steep and loose descents • How to change your mental state mid-race • The host's nutrition strategies • Managing cramps, and how to avoid them • Stage 2 preview

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• Upcoming daily podcasts! • How training for a technical MTB race is different • How to overcome fear on a mountain bike • Different ways to taper for a race • The best way to fly with your bicycle • How to plan transportation for your stage races • How to recon a foreign route from afar • What tires should you pick for Singletrack 6 or a technical MTB race • How to know if you should carry a hydration pack or not • What are tire plug kits? • Conditions you should monitor for a stage race • How to plan meals & nutrition for a stage race • How to pace a 6-day stage race

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• Why maple syrup could be good mid-ride fuel • Pacing a mountain bike TT • How to manage performance on a hot day • Why even XC riders should go ride lifts at a bike park • How to fit training into a busy vacation • The UCI tire width rule that you need to know about • Are night lights keeping you from recovering? • Should you train during high ozone warnings? • Are goosebumps a bad sign when training? • The daily schedules of Nate, Chad and Jonathan • The pros and cons of racing in combined category races • How to read a race and know your competition • How to get upgrade points for your next race

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Take a deep dive into heat training to learn how it can make you a faster cyclist in hot and cool conditions. - How much does heat affect cycling performance? - What temperature is ideal for heat training? - How to control the temperature of your training environment - Is it better to heat train in humid or dry environments? - How sweating cools your body and how to increase your sweat rate - Should you train at a lower intensity in the heat? - How heat training improves performance - Can heat training improve VO2max? - How to make your sweat more efficient - Hormonal benefits of heat training - Does a post-ride sauna session have the same effect as heat training? -How long do the effects of heat adaptation training last?

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• Why do you want to eat more during rest days or weeks? • Should recovery rides feel hard? • Why are you not good at long climbs? • Bike setup, pacing and technique to make you a faster climber • What is the best way to increase short power? • Is peak power what matters most in a sprint? • Omniums vs. stage races • Omnium strategy • How to fuel during a stage race • Does needing to get out of the saddle mean your workout is too hard? • When is it okay to sprint in the saddle? • How to learn as much as you can while watching the Tour de France. • Is riding zone 2 while watching the tour a waste of time? • Should your workouts be as hard as your races? • Why do you burn more calories when you get fitter?

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• Epic Rides Carson City Off-Road recap • How to pace a long MTB race • How to save energy in a mountain bike race • The effects of extreme heat on human performance • How to rebound from overheating • Hydration strategies with aid stations • How to avoid cramps on the bike

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• Epic Rides Carson City Off-Road course preview • How to prioritize races • How to set a time goal for an MTB race • What to know before you pre-ride a course • When should you time your course recon? • What is "sessioning" and how to use it • How to find good lines through a turn or obstacle • Is carb loading effective? • How to fuel before a race • How to stay positive during a tricky course recon

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• Will taking 3 days off in a row hurt your fitness? • Can you fit two weeks worth of training into one? • Why you can't complete long intervals • Sleep hacks • How much does elevation really affect you? • Can you take a week off between training phases? • Does your training improve with a more expensive trainer? • How to treat saddle soreness • What is the difference between saddle sores and saddle soreness

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• What to know before you race the Lost & Found Gravel Grinder • Should you warm up before a gravel race? • How to know if positioning is key for your race • How to improve your positioning quickly • What bike should you use for gravel racing? • Accessories and tools to carry in a gravel race • How to pace a gravel race that starts with hard climbs • What tires are best for gravel racing? • How much pressure to run in your tires for gravel racing • Are dropper posts valuable in gravel racing? • How to know if you should stop at aid stations or not • Group tactics in gravel racing • Should your nutrition plan change for gravel racing? • How to race a criterium with a lot of turns • How to "feel out" a pack of unfamiliar racers

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• What Coach Chad learned from his trip to The Giro • What Nate has learned about geometry and bike setup • How to build corner speed • How to pace an XC race • Lost & Found Gravel Grinder preview • What to carry with you during a gravel race • Best bike setup for a technical gravel course • The coach's strategies for race day • Nate's calorie counting tips

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• Is walking your dog recovery? • Is a carbon, full-suspension XC bike worth the cost? • How to fit your training into lunch breaks • Is active recovery actually better than complete rest? • How to train for “Knife Fights”, or how to be a serious threat in criteriums • How to adjust your plan to fit in big weekend workouts • What metrics should you track in a mountain bike race? • How to break through a wall of resistance on a smart trainer • How to train for TTs, The Coach’s TT challenge • Are warm downs effective? • Will taking 3 days off in a row really hurt your fitness?

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• How to train for criteriums • The best way to train for cyclocross • How to pace a long time trial or bike split • Does riding the trainer cause unique injuries • How to mix low-volume and high-volume training plans • What the coaches look for in their power files • Aerodynamic advantages for triathlon • How to use road shoes in triathlon • Nate, Chad and Jonathan's TT challenge • Are cool downs beneficial?

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• DEXA vs. BodPod • Knee pain rehabilitation for cyclists • Coach Chad is going to The Giro! • Is lactate a myth? • What causes pain during a hard effort? • Is it more important to hit your power goals, or stay in aero position? • How to train indoors in a hot environment • Should you wait to take an FTP test after rehabbing from an injury? • Do smart trainers measure power differently than power meters? • Should triathletes train like roadies in the off season? • How to balance massive weekend rides/races with a training plan

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• Coach Chad's fasted training • Why just riding inside or just riding outside is not the best approach • Nate's high calorie experiment • Counting calories for cyclists • Why replicating your event's distance is not necessary, but can be beneficial • Nutrition's role on long rides • How to pace a road race that starts with a long climb • How to stay strong during a hard workout • How to psychologically prepare yourself for a hard workout • Does coffee dehydrate you? • Should you skip base if you have already been riding a lot?

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• Nate's sleep study results • How sleep can affect your performance on the bike • Are allergy drops worth it? • Muscle biopsy update • Lost & Found Gravel Grinder race plans • DEXA body fat scan results • How to know if you should keep losing weight or just focus on raising power • What to do if you don't have enough time to complete your scheduled workout • How to cram for a Half IRONMAN • How to prepare for Silver King Leadville • Should you follow a high volume plan? • How to balance running and cycling • How to break through a plateau in fitness • Are group rides bad for your training? • The benefits and drawbacks of endurance bikes • Should you adjust your FTP depending on the workout? • How to get better at VO2 and high intensity workouts • How to psychologically train for hard workouts

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• TrainerRoad is hiring! www.TrainerRoad.com/jobs • Athen's Twilight Criterium preview • Criterium race strategy • How to know if you should get in a breakaway or not • How to make a breakaway stick • How to know if your breakaway will last or not • When should you take a pull? • How long should your pulls be in a group? • Tactics to reposition yourself in a group • Criterium tactics for triathletes • How you should race if you are a Cat 5 • How to stay safe in a group • How triathletes can put roadies in the hurt box • How to prepare for "The Death Ride" • How to pace a big day in the mountains • What to eat during a sportive or gran fondo • Why simply riding at your FTP may be a bad way to get to your goal • How to trend your fitness toward an FTP goal

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• Our new training tool! chillow.trainerroad.com • Nate's weird anti-snoring test • Muscle biopsy update • How to pick your races based off of your strengths • Are power meters valuable on mountain bikes? • Should single speed MTB riders use power meters? • When should you try to lose weight and when you should try to build power • When and what should you eat before a race • What type of food should you eat when riding? • How to adjust your training plan for a work trip • Is it bad to stick to a single race course? • How to branch out and find races that fit your skills • The best way to get slow in the summer • The benefits of being a fast swimmer in triathlon • How to know when to put more focus on a specific triathlete discipline • How to adjust your training for time off • Should your bike move side to side on the trainer? • How to have a smooth pedal stroke

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• Nate's sleep study • H24 Camp recap • How to know when to change your A-Race • New Build and Century Plans • How to train with a broken collarbone • What effect does elevation training have on your body? • How to use elevation training properly • How to breakthrough a mental ceiling • When should triathletes use a road bike? • Are deep section wheels really that bad in crosswinds? • What is the ideal wheel setup for climbs • Is riding at night a good way to adapt to a lack of sleep? • Why you should get rid of your heart rate monitor (for racing, at least) • Should BMX racers train indoors? • How strong are BMX racers? • Can you train threshold and VO2max in the same workout? • Is FTP really "hour power"? • How to hit the apex of a turn

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• How to form a cycling team • What is the role of a Director (Directeur Sportif, or DS)? • What is the objective of a team camp? • How to structure a team camp like the pros • What type of rides should you plan for a team camp • Should your training camp be at high elevation, or low at sea level? • How to select races as a team • How to select which racers will go to a race • How to form a race strategy • What to do if your race strategy has fallen through • How to perform a perfect leadout for a sprint finish • Team tactics for sprinting • Tips for riders from successful directors • Tips for team directors • How to race as a team • How to be valuable to a race team as a racer • How to race if you don't have a team • What a team should do if they don't have a director • Should you have a team captain, and what is their role?

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• Strategies for how to recover mentally after a crash • How to transfer your indoor fitness outside • What type of fitness you should expect in the Base Phase • Is riding out of the saddle bad? • How to feel comfortable out of the saddle • What are the benefits of standing while pedaling? • How to train for Epic Rides Whiskey 50 • How to get structured training if you don't have a trainer • Are lab tests worth it? • What makes data usable as a cyclist? • Is it better to train late at night and risk a poor night's sleep? • How to train with a busy schedule • Can you use a smart trainer without plugging it in? • Is it bad to do extra intervals when feeling good? • What to expect if you are just getting started with bike riding • How does female fitness compare to male fitness? • How to hit your power targets outside

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• Is it normal to have your wheel lift off the ground in a sprint? • Should you buy a used power meter? • Are dropper posts beneficial for road riding? • What sports drinks have low sodium? • How much sodium should your drink mix have? • Should you focus on your strengths or weaknesses? • What are "limiters"? • How to train for punchy road races • The best way to train for 2017 USAC Road National Championships • Is it a good idea to do hard efforts at the beginning or the end or a long ride? • Is road riding good training for mountain bikers? • How to best train for mountain biking • What crank length is best? • What should you know before you change your crank length • How to know if you are fatigued, ill, or training too hard • Our best descending tips for road racing

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• How to check your equipment after a crash • How to know if your carbon frame is broken • The effects of mental fortitude on racing • How to shorten your training plan • How to lengthen your training plan • What tires should you use with FLO wheels? • Recovery techniques for stage racing • Should you prioritize one training phase over another? • Tips for training young athletes • How to pace an ultra endurance event • How to do form sprints • How to deal with the increase in difficulty from one training phase to another • Why does TSS drop in the build phase?

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• Nate's Chico Stage Race Report • How to fit in group rides or races into your training plan • Is it normal to feel fatigued when returning to training after an A Race? • Should you skip base training after an A-Race? • How to break through a plateau • Is it bad to repeat your base phase if you don't have a specific race in mind? • How to adjust your training for illness or injury • How to balance road and MTB racing • Can you balance triathlon and enduro racing? • Is taking in protein a good idea on the bike? • How to develop a tapering strategy • How to eat during a recovery week • Is wireless braking on the horizon?

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• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days • How to prepare for a mountain bike stage race • The best way to train for Dirty Kanza • Should you train differently for shorter TTs? • Is it bad to pause a workout and return to it later in the day? • What's the best way to train for Leadville? • How to use TrainerRoad for Duathlon training • If you could only do one workout each week and wanted to raise your FTP, what should you do? • Should you correct a left/right imbalance? • Is it normal to have a difference in power from your power meter to your smart trainer?

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• How to train for criterium vs. road racing • The importance of addressing limiters for road racing • How to discover and address limiters • What off-the-bike training is helpful for road racing • How your kit changes from crit racing to road racing • How to dress for road racing • Skin suits vs. bibs/jersey • Road vs. crit helmet selection • Gloves or no gloves? • Aero bikes vs. climbing bikes • Crit vs. road specific drivetrains • Deep section vs. shallow wheels • Best handlebar choices for road racing • Bike setup tips for road racing & crit racing • How to know which road race to select • Team tactics in road racing • What strategies apply to heavy vs. light racers • How to properly take a feed in a feedzone • How to handle a mechanical in a road race

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• TrainerRoad Podcast Ride Day! • What are "openers"? • How to train the day before a race • How to train if you don't plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad & Jonathan • What our ideal training setups are • What is the best trainer table? • What are the best headphones to use on the trainer? • How does your true VO2Max compare to a suggested one provided by your Garmin? • How to train for sprints • Is it wrong to ride hard early in the year? • Can training twice per day make you faster? • The best cycling / triathlon kit for tall people • Is there a placebo effect to the big ring? • Should you keep your training private, or share it publicly?

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• Nate's ISRAMAN performance • ISRAMAN Review • What's the best way to shave your legs? • Is it necessary to take time off between training plans? • Why lower intensity work can feel harder than high intensity • How to deal with a week off from training • How skiing affects your training • Cross training for cyclists in the winter • Best cycling computer mounts • How to mount your phone to your Garmin mount • Does Yoga help cyclists? • How to effectively use stretching for cyclists • Is Soylent a good idea for endurance athletes?

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• Crossfit and FTP Testing • Which gearing is best for big climbs? • Is expensive cycling kit worth it? • How to prepare for a multi-day stage race or camp • How to avoid numbness from your saddle • How to find the perfect saddle • Does increasing lean mass make you a better time trialist? • How to train throughout the year if CX is your only goal • Is it better to get a low-cost smart trainer, or an expensive standard trainer? • Does ERG mode give you a better workout? • How to add on more training to Sweet Spot Base

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The Nate episode! • Nate, Chad and Jonathan's VO2 max & RMR test results • How to prepare for physiological testing • Nate's racing ISRAMAN! (full-distance triathlon in Israel) • How to cram for a big event • How to pace an IRONMAN • How to adjust your TT bike position for optimal power • Mountain bike racing in the mud • Testing ideas to heal sore legs

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• What is metabolic efficiency testing? • How to know how much fat you are burning • Coach Chad, Jonathan and Nate's MET results • Does every athlete's threshold reside at 4mmol/L? • Which trainers are the quietest? • What to do after you reach peak fitness • Can you you maintain a peak for a whole season? • Do oval chainrings make a difference? • Should athletes calculate their caloric burn differently? • Which build plan should you pick: short or general? • How to know if you've had a bad test or if you've lost fitness • What to do if cadence drills don't allow you to hold your power targets • How to become a better climber • How to keep your cycling shoes fresh • What trainer is best for mountain biking? • What testing can help you understand your genetic limitations? • What power-to-weight ratio can you achieve?

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• Chad, Nate and Jonathan’s physiological testing • How to test your metabolic efficiency • What is the ideal cadence? • Does dry needling help sore knees? • How to boost your immune system to avoid illness • Why does your smart tainer seize up? • Should you train before an FTP test or just get right into it? • Do spin classes make you a faster cyclist? • How to balance weight training with cycling • Do mountain bikers and cyclocross riders need a strong upper body? • What is the best training approach to improve your power to weight ratio? • Should cyclists practice “bulking”? • Should you use ERG mode during short, intense efforts? • How hard should your sprint intervals be?

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• How to review your year and set goals • Do slow twitch fibers need more recovery time than fast twitch? • How long do the effects of supercompensation last? • Is running good cross training for cyclists? • When to apply chamois cream • How big of an effect can your bike fit have on your power output? • What should you do if you have a left / right imbalance? • Do antibiotics affect FTP? • Is it better to be consistent or go all out during VO2 intervals? • How to plan a season with two peaks • What is the difference between weaknesses and limiters? • How to adjust your training for single speed racing • Why are over-unders so hard?

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• Cycling kit etiquette • Is it wrong to wear a championship jersey when training? • What type of garmin should you use in cyclocross? • Is it bad to smell like ammonia when working out? • How to deal with sweat in your eyes • What is the best sunscreen to use on the bike? • How to tell if you are just tired or experiencing chronic fatigue syndrome • What is the difference between over training and Over Training Syndrome • Do massages make you slower? • What type of massage is best for cyclists? • How to train for RAGBRAI • What type of training should you do for a big, non-competitive event? • Should you use a wheel block? • How to level your bike on the trainer • How to control your fan while on the trainer • How to adjust your training plan if you are sick • What is the best way to prepare for a hot race? • Does heat training make you faster? • Can you build power and lose weight at the same time? • What to record in a training diary

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• Chainring sizes explained • How to deal with a saddle sore • Do warmups actually work? • Do high fat diets drop your FTP? • Why are our bodies not dependent on fat all the time? • How to do 'spinups'? • How high of a cadence should you be riding at? • What to do if your bike can't be used with a normal trainer • What is maltodextrin? • Does sugar intake halt fat adaptation? • Chad, Nate and Jonathan's most dreaded workouts • The effects of mental fortitude and optimism on performance • Should you have an offseason FTP and weight goal? • How to trend your fitness during the offseason • How to adjust your training plan for vacation or travel • What exactly is "high intensity"? • Should you wear knee warmers inside? • Are knee warmers better than leg warmers? • Why don't the pros use leg warmers? • Is Nate's nasal surgery helping him recover?

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• Mud cyclocross tips • How to take a run up • Are 11-speed quick links reusable? • How high can your power-to-weight ratio be? • How to train for Leadville • How long does it take to regain peak fitness? • Why do you smell like ammonia after a hard workout? • How to add extra training stress to your training plan • Is it necessary to do a spindown with PowerMatch? • VirtualPower explained • How to get accurate data with VirtualPower • How to know if your FTP is too low • How to overcome a plateau in fitness • What to do during a recovery interval • What upgrades make you fastest?

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• Is commuting bad for training? • How does swimming affect rest and recovery? • Do short workouts do anything for long distance racing? • Does pushing a heavy gear make you faster? • How to figure out what gearing you need • Does baking soda make you faster? • How Xterra training differs from typical triathlon training • How to train for Lotoja • How to taper for an event • How to maintain cycling fitness while training for a marathon • How to clean your drivetrain • Does giving blood hurt performance? • Do you need a fan when training in a cold environment?

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• Is caffeine a performance enhancing drug? • What drugs are and aren't allowed for cyclists? • Can marijuana make you a faster cyclist? • Does sugar intake affect aerobic fitness? • Will a gel nullify the effects of a fasted ride? • Is a z2 ride ruined by intervals? • How to get extra out of your intervals • Whose voice is behind the workout text? • Does splitting a long ride into two separate rides change its effect? • Is it better to train in your aero position or upright? • How to know if you are training too much • How to transition from race season to base season • Is it normal to feel like you are slower when starting training after time off? • Is it better to prolong the base phase if you want to lose weight?

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• Can you replace a workout with a commute? • Does commuting count? • Does an espresso shot negatively impact my morning workout? • Are power zones different than heart rate zones? • Which is best, power or heart rate? • If you have to skip a workout, how do you choose which workout to skip? • Is it bad to train more than prescribed? • How to not get dropped • How to improve your climbing • Why do different apps give me different power readings? • How does TrainerRoad calculate Normalized Power (NP)? • How to do single leg drills without clipless pedals • Should you skip pedaling drills? • Are rollers bad for your training? • Which type of workouts should you do on rollers? • Bike setup changes that warrant a new FTP test • Fasted training explained • Should you eat sugar on every ride? • How to lose weight during base training

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• How to fix tight hips for cyclists • What is dry needling? • How to use your off-season wisely • Should you use a mountain bike on a cyclocross course? • How to plan a season of mountain bike racing • Which is tougher: east coast or west coast? • How to train for XC • How to plan your training for cyclocross • Sweet Spot or Traditional Base? • High intensity or low intensity for base training? • Is it bad to ride hard on the weekends during base training? • How to integrate weight training with your cycling • Are there any benefits to alcohol for performance? • What is polarized training? • How to avoid burnout • Bulletproof Coffee Recipe • What does ‘grass fed’ actually mean? • Nate’s steel cut oats recipe • How to make oatmeal in a rice cooker. • What type of oatmeal is best for performance? • Should athletes use margarine? • Is it possible to get different FTP test results using different formats? • Which testing format is best for time trialists? • The difference between FTP and stamina • Can you hold your FTP for 60 minutes • How mental fortitude affects your performance • How Bad Do You Want It - https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418 • How to adjust to avoid jet lag for athletes • How to avoid the downsides of flying for athletes • Why North American mountain bikers aren’t as fast as Europeans • Should you skip your workout when you’re sick? • How to know if you should skip a workout or adjust the intensity • How to minimize the effects of a sickness • How to train for a hilly IRONMAN course • How to pace an IRONMAN • Is it normal to see your heart rate increase every interval? • What does an increased heart rate mean? • How to prepare for a stage race • What is the best way to train for ultra endurance racing? • How to train for the Hoodoo 500 • How much fitness will you lose in four weeks of no training? • How to come back after an injury

How Bad Do You Want It?: Mastering the Psychology of Mind over Muscle

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• Should you not train with sore muscles? • Is soreness a sign of fatigue? • How to reduce soreness • How to train for a stage race • Is it best to train for a TT or the road race in a stage race? • Does non-alcoholic beer hurt recovery? • Can you skip base training? • How to know if you have a good aerobic base • How to train for two peaks in one year • How to train for an IRONMAN with road racing • Can you use TrainerRoad outside? • How to follow a TrainerRoad workout outside • What is the best workout for a half ironman and a full ironman • Do you need to replicate your goal event in training? • Is just doing one workout efficient? • How to use one power meter on different bikes • The easiest power meter setup you can get • Do larger riders need different training plans? • Training for clydesdales • Racing strategy for clydesdales • How to save energy during a criterium • How to know which category you should race • Will training on a cyclocross bike not transfer to a road bike? • How bike geometry affects your training • What is the difference between a cyclocross bike and a road bike? • What makes a good road racer? • How to prepare yourself physically and mentally for a road race • Road racing strategy • How to become a great road racer

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• Jonathan's Deux North Everesting Challenge Recap • How to pace a long ride • What type of nutrition to bring on a long ride • What type of lights to use for an overnight ride • Bike setup for 24 hour rides • What it takes to climb 30,000' • How demanding is a double century • How do you stop without brakes? • Single leg drills with a single-sided power meter • Are cadence/technique drills mandatory? • What data matters most for mountain biking? • Is power relevant for mountain biking? • Alternatives to FTP to measure progress • How can you tell if your getting faster • Is a 1x drivetrain good for road riding? • Are the gaps between gears too big on a wide range cassette? • How to plan a whole season of training • What to do if you have excess time between now and your event • How to adjust your training plan if you don't have enough time to do a full Base, Build, Specialty • How to change your training plan if you are preparing for multiple peaks • What effect does a mid-ride break have?

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• Everesting Attempts • Is a decline in LTHR bad? • How to use heart rate most effectively • Advantages and disadvantages of smart trainers • Are speed sensors useful if you have a GPS? • Training blocks for cyclocross racers • How to incorporate racing into your training plan • How to balance training stress and recovery • What's the difference between rest and recovery? • How to adjust your training plan for aging athletes • Which supplements should you use to aid recovery? • Recovery tips • How to make the most of your rest days

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• Kona recap • IRONMAN World Champs • How Andy Potts crashed • What it's like to catch a bike • Spotify playlists for Coach Chad and Coach Jonathan • How to return to racing after pregnancy • Bike handling drills • Activities and habits that make you a better rider • How to practice barriers for cyclocross • What to do when riding through sand • How to improve your corner speed • How burping affects your heart rate • How to avoid a late season fade • Is it normal to see your left / right balance fluctuate? • Should you go back to base training in the off season? • What is ketosis? • Is a ketogenic diet good for cycling?

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• The aerodynamic research and testing process explained • What depth wheels should you use? • How to know what tire width to use • Does tire width vary from rider to rider and bike to bike? • What tire pressure is best? • Which tire is the most aerodynamically efficient? • Which tire has the least amount of rolling resistance? • How does a cross wind affect a bike? • How to set up your bike for cross winds? • What to look for in a set of wheels • What to look for in an aero bike

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• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road riding • How to deal with delays in resistance on a trainer • Can sweat ruin your bike? • Why are longer efforts hard for some riders? • How to adjust your workout if an interval is too hard • How long should your offseason be? • Training while traveling • What to do if your training isn't translating to the road • Marginal gains for time trials • Mental fortitude and how it affects performance • Does a rough road surface make you more tired? • What causes cramps? • How to follow a TrainerRoad plan outdoors

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Professional Triathlete and IRONMAN commentator Matt Lieto. • How to go from average joe to pro triathlete • What type of power it takes to win an IRONMAN • How to pace a triathlon • Do triathletes use elevation training? • How to train for hot weather • How to acclimatize yourself to Kona • How to control your appetite • How to lose weight quickly • How to keep weight off • Tips to overcome food temptations • How to know if you've tapered correctly • What the pros do to taper • High intensity training for ultra-endurance athletes • Managing distractions at a big race • How to stay focused building up to race day • What type of accommodations are best when traveling to a race • Is carb loading best? • How to manage gluten intolerance while traveling • What should you eat before a race or big day of training • Triathlon bike tactics • Triathlon drafting rules explained • Do triathletes actually draft? • How to use drafting rules against your competition • Why you should attack and change your pace in a triathlon • How to deal with cross winds on a TT bike • How to pace yourself on climbs and hills in a triathlon • Are descending skills important for triathlon? • How to increase your efficiency on the bike • Marginal gains to maintain speed on the bike • What mountain bikers and IRONMAN athletes have in common • How triathletes use mental tactics to influence a race • Is it better to go easy on the bike or go hard on the bike? • Ideal gearing for triathlon • How to read wind conditions and use them to your advantage • How to know when to favor power and when to favor aerodynamics • How to manage heat on race day • Do saunas help performance? • How triathletes can benefit from mountain biking • Should triathletes do cyclocross? • What triathletes should do in transition • How to catch a bike

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Scott Tietzel from Cuore Cycling Apparel (cuore.ch) • What makes a jersey aerodynamic? • How to tell high quality kit from low quality kit • Why do companies use different fabrics? • What type of kit to use for different weather • How to wear your kit like a pro • Small things you can do to make your kit more aero

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Professional trials rider & renown coach Ryan Leech • Bike handling tips for new riders • How to bounce back after a crash • How to build skills effectively • How to bunny hop • How to wheelie • How to manual • How to take switchbacks • Which mountain bike should you get • Should you train on your mountain bike or your road bike? • What accessories make you a better rider

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• How to save energy in cyclocross • How to pace a cx race • CrossVegas review • How to ride barriers • Braking and cornering for cyclocross • How to adjust your workouts to fit in less than 60 minutes • What CTL can you expect from a base training phase? • What gearing is best for cyclocross? • Is it bad to train at night? • Night training vs. morning training • How much do you have to train in order to get better? • How to raise your FTP • How to follow an interval workout outdoors • How to adjust your training plan for missed workouts • Is it worth it to get a power meter? • How to train for a muscular imbalance • How to improve left / right balance • Circadian rhythms • How important is it to train at the same time every day? • How to balance training with an erratic schedule with training • How to train junior athletes • How to motivate an athlete

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MTB Legend Geoff Kabush - 15x XCO National Champion, 5x CC National Champion, 1x XCM Champion – How to race at a high level for a long time – How to adapt to different race formats – How pros approach base training – How to train for endurance mountain bike racing – How to prepare for an Epic Rides race – Bike setup and training for mountain bike criteriums – How much power it takes to win a pro mountain bike race – What type of fitness do you need for mountain biking? – Are power meters useful for mountain biking? – How to use a power meter for mountain biking – Should you pace yourself in a mountain bike race? – How to set up your bike for mountain biking – Are wider bars better? – Which is faster: hard tails or full suspension? – Which tires are best for cross country racing? – How to pick the right tire for your race – Why World Cup racers are faster than North American racers – Is cyclocross beneficial for mountain biking? – How to change your training from MTB to cyclocross – Common mistakes of road riders on mountain bikes – Which tire pressure is best

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Live with DC Rainmaker from Interbike 2016! • How to train for triathlon while traveling • How to travel with your bike • Running power meters • How to measure the difference between two power meters • DC Rainmaker's indoor training tips

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• How to train on vacation • How to follow a training plan while traveling • How to train with power on a gym spin bike • Interbike 2016 plans • How to recover from a scary crash • How to feel comfortable after a crash • The best triathlons in the USA • How to train for Leadville • Is it necessary to replicate your goal event's distance beforehand? • How to prepare for an epic race • How to use Zone 2 training • How long do you have to be in Zone 2 to reap the benefits? • How long do you have to be in the Sweetspot zone to reap the benefits? • How to customize your workouts and training plans to your needs • How to train for a criterium • Are off and on workouts good for criterium racing? • How to tailor your training for your goal event • How to train for really steep climbs • How to train for The Dirty Dozen • Bike setup for steep climbs • Can weight training make you a better climber? • How to train for a century

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• How to maintain fitness in the off season • How to recover physically and mentally between seasons • What are "openers"? • What workout should you do before a race? • Is it bad to work out the day before a race? • The science behind openers • How to identify strengths and weaknesses • Should you train your weaknesses or strengths? • How to simulate a course with TrainerRoad • Why it's better to do intervals than emulate a race course • How power meters work • Do crank-based power meters measure differently then pedal or hub-based? • How much does drivetrain efficiency affect power data • What is Everesting? • How to train for an Everesting attempt • How to train for massive days of climbing • How to increase training volume of a training plan • How to know when you are training too much • How to avoid burnout • How can you know if you are getting fitter instead of just getting better at testing? • How to measure improvement in your training

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• Clif Bar Team's Pete "Thor" Morris • How to travel with your bike • Aerodynamics vs. psychological advantage • Does a beard or long hair slow you down? • Is chocolate milk a good recovery drink? • What is the best recovery drink? • How recovery drinks work • Criterium racing tactics • How to become a better road racer • How to race smart and save your energy • What metrics should you use to measure progress? • How to measure and understand your progress • How to warm up for a time trial • How to become a better bike handler • What is the best way to learn bike skills? • Is it possible to become a better bike handler without technical terrain? • The 3 most important tips for better bike handling • Are power meters necessary? • Which bike should always have a power meter installed on it

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• What it takes to win a Master's National Championship • How to learn from a bad race • How to salvage a poor race day • Is an offseason break necessary? • How to carry fitness year-round • What is the best way to set up your Garmin? • Which data matters most when training? • Why data is important to watch during an FTP Test • Which Build Plan is best for cyclocross? • Can older cyclists be good climbers? • How to train for long climbs • How to raise your FTP and VAM • Does elevation training work? • How to do elevation training right • What is the ideal elevation to live and train at • How to substitute races for workouts in a training plan

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• Body fat analysis • How to measure your body composition • What is the best way to lose fat • How to lose fat and gain muscle • How do you compare to Chris Froome? • Chris Froome's VO2 Max, FTP and power to weight ratio • Does poor quality sleep affect performance? • Why measuring your training with mileage is pointless • What is the best way to measure your training • Why isn't your training plan making you faster? • What to do if you feel fatigued • Which earbuds / headphones are best for indoor training • Do aging athletes have to adjust their training plans? • How to adjust your training for your age • What does excessive salt buildup from sweat mean? • Are salty sweat stains bad? • How to use a smart trainer to warmup at a race • How do you know when to start a race hard or go easy? • Why positioning is so important in racing • What course features or characteristics make positioning critical • How to position yourself well in a race • How to pace after a hard start • Different ways to train for cyclocross

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• How to adjust your training during the offseason • How to train for criterium racing • How to pace an FTP test • How the 8 Minute Test works • What type of racing are you best at, and how do you find it? • Does fitness for one type of racing translate to another? • How to train for cyclocross racing • Is fasted training different than fat adaptation? • Is it normal to have your cadence drop during hard efforts? • How to increase your cadence • Is training at night bad? • How to recover even after training at night • Hacks and tips on how to improve the quality of your sleep • How to get back into training after a long hiatus • Is it okay to repeat a base training phase? • How to stay motivated during base training • How to train with a busy schedule • What is better: Normalized Power or Average Power? • Is it possible for normalized power to be lower than average power? • Which matters more during an interval: live power output or average? • How to transition to a different type of cycling • Can crit riders be good endurance riders? • Can endurance riders be good crit racers? • How to race successfully out of your element • Can you change the type of athlete you are, or are you stuck? • How age affects your ability to raise FTP • Thyroidectomies and cycling • Upcoming podcast topics from Interbike!

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– How to figure out your power zones – How to figure out your heart rate zones – Are your heart rate zones accurate? – How to get started with structured training – How do you know if you have enough base fitness? – How to train for cyclocross – Best training plan for cyclocross – Should you train for running if you're racing cyclocross? – What is CTL? – What is TSB? – How to measure your training load, fitness and fatigue – How to taper for a century – How to train for a gran fondo – Why triathletes need VO2 max training – How to use high intensity training for triathletes – How to use ramp tests to understand your performance – How to perform a ramp test – How to power the KICKR remotely – Is pedal smoothness important? – Why pedal drills matter – How to know if you have a bad pedal stroke – How to train for time trials – Low volume training plans: how to use them in race season – How to time your cyclocross training for a long season – How does fasted training work? – Is it important to eat before an indoor workout? – How to know if you're a sprinter – How many watts is a good sprint? – Sprint race strategy – What to do in order to be a better sprinter – How to win races if you're not a good sprinter

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• How to upload outdoor rides to TrainerRoad • What are TrainerRoad training camps? • How to learn MTB skills • How to train for cyclocross • how to transition to cyclocross from road • Can you play video games while you train? • How to mix entertainment with your training • What type of stretching should you do after training? • Best stretches for cyclists • How to maintain fitness in the off season • How to use your offseason to get faster • Is positioning important when training indoors? • Which riding position is best to train in? • Which cadence is best? • Is it best to train at an ideal cadence, or the cadence you'll ride at when outside? • Which gearing is best for road riding?

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• Cross-continent riding • How to train for a triathlon • Best music to listen to while training • How to take an FTP test • How to know if you should redo your FTP test • Is it a good idea to take an FTP test before a race? • How to find the perfect pace for a race • What are "junk miles"? • Is tempo bad? • How to make the most of your training • How to train like a sprinter • Are older riders not good sprinters? • Is it normal to see a decrease in FTP? • How to know the difference between a decrease in FTP and a decrease in sustainable power • Morning routines to start the day • How does heart rate relate to calorie consumption? • Is it better to use power or heart rate to calculate calories? • What is normalized power? • Which is better, normalized or average power? • How to understand power data

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• How to decide the ideal pace for a race or ride • Perfect pacing for a gran fondo • How to prepare for a Rapha Prestige event • How to save energy in a race • Should you attack the climbs or go easy? • How to deal with saddle sores • Which chamois creams to use • How to train for a gravel race • Should you take indoor and outdoor FTP tests? • How to improve your performance on the trainer • How to structure triathlon training • Avoiding overtraining for triathletes • What is the best pedaling technique? • How to tell when a rider is tired or not • How to know when to attack • How to recognize overtraining • Is high intensity better than low intensity? • The trade off between intensity and volume • How to fit in more training in less time • How to use a power meter when traveling • Using Powertap P1 or Garmin Vectors on excercise or spin bikes in a gym

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• Should you train your weaknesses or strengths? • How to train for criteriums • How to train for breakaways • How to win from a breakaway • Bigger riders vs. smaller riders • What are TSS fillers? • How to use recovery rides • How to raise TSS without adding too much fatigue • Does hot weather make you slower? • How to use temperature to customize your training • Where to position a fan when working out • Do saunas make you faster? • Do short/ intense efforts make you faster? • How to incorporate running into cyclocross training • How to train for cyclocross • How to use fasted training • Which workouts are best to use for fasted training • Are long rides best for fasted training? • Are easy rides best for fasted training? • How to make up a week of your training plan after being sick • How to use indoor training for mountain bikers

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• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you've lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an IRONMAN bike leg • How to set up your gearing for an IRONMAN • What to do if your legs feel like they are getting tired before cardio • What to do if your cardiovascular system gives out before your legs • How to manage training stress • Is VirtualPower accurate or precise? • How does VirtualPower compare to a power meter • How to get precise power data without a power meter • How to continue training after time off • How to prepare for a century • Can you train with power on a spin bike? • How to train with a power meter while traveling or in a gym • How to perform a power profile protocol test • How to identify strengths and weaknesses as a cyclist • How to pace a sprint, olympic, half- or full-ironman triathlon

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• Using the Tacx Neo with thru-axles • Is it wrong to take an FTP test on a hill? • Should you only take an FTP test on a flat road or indoors? • Is your max heart rate flexible? • Is it bad to go over your max heart rate? • Which FTP testing format should you pick? • How to raise your FTP in two months • When do the effects of fasted training wear off? • Interval training in InsideRide Rollers • How to train between road and cross season • How to train for short, hard efforts • Which cadence is best? • Is mountain biking harder than road riding? • Is training on a mountain bike bad? • How bad positioning can hurt your training • Should I train for the cadence I'll be riding at or at an ideal cadence?

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• The Epic Rides Carson City Off Road • Mountain Biking in Tahoe • TrainerRoad Android leak on Snapchat • What equipment makes you faster? • Tips to make yourself more efficient on the bike • How to keep up with a group ride • Group ride tactics • How to recover from an injury • How to train while injured or recovering • How to train after a goal event • How to transition to the off season • How to make sure you don't lose fitness in the off season • What is Heart Rate Max (HR Max)? • Is an increase in HR Max good or bad? • How to plan a training block • How to get faster in less time • How to use TrainerRoad for Android users • Is failing to complete a workout bad? • How to adjust a workout for completion • Is standing up bad while on the trainer? • How to know if a workout was too hard or if you were too tired • TrainerRoad cycling kit • What are the differences between mountain bike wheel sizes? • Is 29 better than 27.5? • How to pick the right mountain bike • What are the benefits of a low heart rate? • What does a low resting heart rate (RHR) mean?

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• Can less high intensity training replace more low intensity? • Is low intensity or high intensity training better? • How to prepare for an event with limited time • How to adjust the KICKR with TrainerRoad • Does gearing matter with smart trainers? • How to pick a cycling training plan • How to adjust a training plan for a busy schedule • Does running make you a faster cyclist? • Cross training for cyclists • How to improve your FTP • How to prioritize your training • How to train with limited time • How mental is the sport of cycling? • Does bike handling really matter? • Is nutrition or training more important for athletes? • How to maintain fitness while on vacation • How to balance your triathlon training • Do trainers wear out tires? • How to supplement your training with commuting

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• How to warm up for mountain bike races • How to train for fast race starts • How to train for CX and XC MTB • How to use TrainerRoad as a group • How to use TrainerRoad for Duathlon training • How to set up a training space • Using a TV with TrainerRoad • Individual leg drills for cyclists • High inertia vs. low inertia trainers • Which trainer is most quiet? • How to train with a newborn baby in the house • How to recover after an IRONMAN • Is saddle numbness normal? • How to pick the best saddle • How to stand up on the trainer

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• Is it okay to use on old bike on the trainer? • What to know if you are using two different power meters • Are smart trainers better than power meters? • What is supercompensation • How to use supercompensation in your training • What is the best smart trainer? • Are smart trainers worth it? • How to train for long, steady climbs • How TrainerRoad workouts are named • How to avoid flat tires on the trainer • Are trainer tires better than normal tires? • How to set up your tire for the trainer • Can you expect big improvements when starting structured training? • How much improvement is normal? • How to recover from a workout • Do TENS Units work? • Does gearing or bike setup affect FTP? • Are short recovery rides beneficial? • Diabetes and cycling

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• What is a power-to-weight ratio in cycling? • Are heavy cyclists slow? • Is weight important in criterium and road racing? • How to win a race even if you’re heavy • How to balance fatigue and training load • How to taper for an event • How to structure your training plan • What is supercompensation? • Are electronic groupsets better than mechanical? • Is cadence more important than power? • Which cadence is ideal in cycling? • Training for weaknesses or strengths • How to train without a specific event in mind • Training for casual cyclists • How to have smoother power output • Why is my power output so inconsistent? • How to use TrainerRoad outdoors • How to perform intervals outside • How to come back to training after an injury • How to train for year-round racing • How to increase your 1 minute power • How to become a better sprinter • How to increase power with interval training

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• Tour of California Stage 5 • Why should you train at high elevation? • Should you train at high elevation or low elevation? • Should you recover at high elevation or low elevation? • Train high, recover low vs. train low, recover high • How hard are pro stage races? • Phil Gaimon's "Real Talent" Podcast on PelotonBrief.com • High intensity vs. low intensity training • How do pro cyclists use weight training? • How do pro cyclists recover in stage races? • Is pro cycling as competitive as it used to be?

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• TrainerRoad is on Snapchat! • TrainerRoad at Sea Otter • How to get faster • How to raise your FTP • Is speed irrelevant when training inside? • How to measure improvement for cyclists • Where to start with a cycling training plan • How power meters work • How single leg power meters work • Is alcohol bad for athletes? • Is beer a good recovery drink? • How much alcohol is too much for cyclists? • How to use TrainerRoad in a gym when travelling • What is Heart Rate Max (HRM)? • How to use heart rate data • Can you increase your max heart rate? • How to know when to chase down a breakaway • Race tactics for road and criterium racing • What is the difference between different types of mountain bikes? • Which mountain bike to start out with • Are early morning workouts bad for you? • How to stay motivated with your training?

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Brad Copeland of Specialized Factory Racing is one of the only mechanics trusted with building and working on Specialized's top MTB and triathletes' bikes. Brad tells us how the pros set up their bikes so we can get faster. For more information on this conversation and links to all the products mentioned, see this post on our blog: http://blog.trainerroad.com/fast-tires-choices/

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Neil Shirley, Editor of Road Bike Action, ex-pro cyclist, unofficial Gravel Worlds Champ and famed slayer of epic rides shares his racing and training secrets with us.

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– How does speed relate to FTP – Is speed better than heart rate? – Is speed better than power? – Is heart rate better than power? – How to use your power meter indoors – How to use your power meter and electronic trainer – Is it normal to have power data fluctuate? – How do you know if you're doing VO2 intervals? – How to perform high intensity workouts – How to do a VO2 Max workout – How to warmup before a race – Criterium warmups – Mountain Bike warmups – Cyclocross warmups – How to adjust your training plan – How to train when injured

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• Weight loss for cyclists • How to use Training Peaks with TrainerRoad • How to measure your body fat • How a power meter works • Does low cadence affect power readings? • How to maintain fitness • How to deal with a plateau in fitness • How to use rollers with TrainerRoad • Do rollers make you faster? • Are rollers better than trainers? • How to raise your FTP • In which racing category should you start? • How to keep training with a newborn in the family • How to balance training and family • Does burping affect heart rate? • How to estimate your FTP • How to build fitness and train for road racing • Which build plan is best for road racing? • How to warm up for a cross country mountain bike race • How to know if you are too tired to train

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• How to measure body fat • Weight loss for cyclists • How to train for a short time trial • How to pace a time trial • How to recover after a workout • How to know when you should bridge to a breakaway • Race tactics for cyclists • How to establish a breakaway • How to judge a race • What is the ideal weight for a triathlete? • How to pace a half-ironman • Is lighter always faster for cyclists? • How to train for single speed racing • How to train for Leadville

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• How to use a smart trainer with TrainerRoad • How cadence affects electronic trainers • How to lose weight while retaining muscle • How to count calories for cyclists • How to know if you are sugar adapted • How to reduce reliance on sugar • How to use TrainerRoad with a coach • How to make your own custom workouts • How to use VirtualPower • Why does indoor FTP differ from outdoor FTP? • How to set up your trainer • How to adjust the intensity of a workout in TrainerRoad • What cadence should you ride at? • Is low cadence better than high cadence? • What gear should you use on an electronic trainer? • How to use your power meter with TrainerRoad • How to use PowerMatch

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• How to perform an FTP Test • Which FTP Testing protocol is best • How to train when you're sick • Can you train too much? • What is overtraining? • How to avoid overtraining • Can you use TrainerRoad outdoors? • What is an LSCT? • How to tell if you're in good form or not • How fasted training works • What does your body due during fasted training? • Is fasted training only effective in the morning? • How long do you have to not eat for fasted training to work? • Does pushing through a bonk make you faster? • What to watch when you're on the trainer • How to adjust your workouts if your FTP is too low • How to combine fasted training with high intensity training • Do oval chainrings make you faster? • Do oval chainrings improve traction and pedal-bob for mountain bikes? • What temperature is ideal for indoor training? • How to use saunas for training • Does training in heat make you faster? • How much improvement can you expect in a year? • Does training differ for junior athletes?

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• Do shaved legs make you faster? • Why do cyclists shave their legs? • How to train for mountain bike racing • Weight training for cyclists • How to fuel on the bike • What's the best food to eat on the bike? • How fasted training works • Pre-race nutrition • When should you take an FTP test? • Core training for cycling

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• How to do hill repeats • How to do interval training outdoors • How to do interval training without a power meter • Are you a bad FTP tester? • Is your FTP wrong? • How to test your FTP • Is warming up good? • Do warmups work? • How to warm up for a race • Quadricep pain for cyclists • How to set up your bike for indoor training • Best gearing for indoor training • Why isn't your power data smooth? • How to pace for a Gran Fondo or Sportive • How to set up your bike for steep climbs • Is it bad to turn up the intensity of a workout?

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• Do different types of trainers affect your FTP? • How inertia affects FTP • How to use cycling to lose weight • How power relates to VO2max • What should females know about body fat analysis • Is it normal to not see an increase in FTP? • Does expensive cycling kit make you faster? • Is your FTP too low? • What is VO2max? • Does VO2max training make you faster? • What your body goes through during an interval workout

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• How to salvage a stage race • How to mix vacation with training • How to measure body fat • How to fix knee pain for cyclists • Stretching and physical therapy for cyclists • How to train for a Half-IRONMAN • Is overtraining a myth? • What to do if you're feeling tired during training • Do low-inertia trainers cause knee pain? • Should I retake my FTP test? • How to use indoor training for triathlon

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• Why is my heart rate different inside and outside? • Should I take my FTP test in my aero position? • Power versus heart rate for cyclists • Cross training for cyclists • Does base training raise your FTP? • Do all power meters measure the same? • How much time off hurts your fitness? • How to adjust your training plan • How to know if you're burned out • Do endurance rides help burnout? • How to train with a complicated schedule • Are short, intense workouts best if you are limited on time? • How to rebuild after a peak

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• How to use a heart rate monitor for calorie burn • What time of day is best for training? • How to taper for a race • Is it a good idea to get a massage before a race? • Using base training to lose weight • How to use fasted training for cyclists • How to get stronger in the flats • How to analyze your pedal stroke • How to use heart rate for indoor training • Why is my heart rate different when training indoors? • Should you take an FTP test indoors or outside?

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• Will more training volume make you a faster cyclist? • How to follow a structured training plan during a group ride • How to use power meter data to get faster • How to train for a late race breakaway • How to peak twice in one season • Do I need a recovery week between training phases? • How to train if you don't have a specific race in mind • How to pick the best chamois • Is extra training volume bad? • What does my power to weight ratio mean? • How to eat during high intensity workouts

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In this special episode of the podcast we spoke with The Clif Bar Cycling Team, some of the best criterium racers in the USA, about how to become a better Crit Racer. • How to train for criterium racing • How to know if you're a sprinter or a breakaway racer • How to train for a flat criterium • How to train for a hilly criterium • How to perform a breakaway • How to do a leadout • How to use team tactics in a criterium • How to race against a team in a criterium • Top tips for criterium racing

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• How to train for a triathlon with TrainerRoad • What time of day is the best time to train? • Does bike geometry affect power output? • Can you compare power from one cyclist to another? • Does running make you a slower cyclist? • How to take an FTP test? • Using ERG mode during an FTP test? • What is the best gearing for indoor training? • Do electronic trainers increase your cadence? • How to quantify cross-training for cycling • How to use walking for recovery and training for cyclists • Do electronic trainers cause injuries? • Are smart trainers detrimental? • How to improve core strength for cycling • Does old age affect FTP and VO2 Max • How to adjust your training for old age

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• Why can't I hold steady power? • How to use cadence to analyze your training • Is heart rate better than power? • How to use power meters to measure your performance • Why heart rate zones and power zones don't line up • How to use VO2 Max for cyclists • How VO2 intervals increase endurance • What is the difference between tempo and sweetspot • What benefits come from high intensity training • How does tempo training improve endurance? • Is tempo training bad? • How to plan weight loss for cycling • How to use indoor training during race season • How to know when to bail out of an interval workout • What does resting heart rate mean in terms of performance? • How to mix high intensity intervals with base training • How to use tabata training for cycling • How to improve your VO2 Max • How to use weight training for cycling • How to incorporate indoor training with group rides

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• How sleep affects recovery • How to improve power at VO2 Max • Is DNA Testing valuable for cyclists? • Can I substitute low intensity workouts for high intensity workouts? • Does high intensity training ruin base training? • How to use a mag trainer with TrainerRoad • How to prepare for a sportive or gran fondo • How to perform an FTP test • How to extend the length of a workout • How to raise your FTP • How to do base training for triathlon • How to adjust your training volume • How long should each phase of training take? • How to train for a season of racing • How to pick a base training plan • How to adjust your training after a hard race • How long will it take to reach race fitness • How to perform indoor workouts outside • How to use recovery drinks and nutrition for indoor training • How to plan a recovery workout

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• How to adjust your training after a severe injury or illness • How to balance your training between low and high intensities • How to use resting heart rate to understand your performance • How to shorten a training plan • How to use rollers and TrainerRoad • Are rollers better than trainers? • How to base train for mountain biking • How to use indoor training for mountain biking • Is distance important for indoor training? • How to adjust a training plan for a busy schedule • How to use TrainerRoad to train for triathlon • High intensity training for endurance athletes • Why is my indoor FTP different than my outdoor FTP? • How to plan a training camp • How to build a pacing plan for a race

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• How to set up your Garmin for triathlon • Is fasted training bad? • How to do hill repeats • How TrainerRoad structures their workouts • How important is weight in cycling • How to train with limited time • How to pace an Ironman • How to maintain fitness with a busy work schedule • How to not get dropped on a group ride • How to do base training for triathlon • How to shorten your training plan • How to lose weight during the base phase • How to train in between races • How to transition from one training plan to another • Is it normal to see your FTP drop in the off season? • How to use gravel grinding to train for triathlon • How to use commuting to compliment your training

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• How to set up your bike on the trainer • How to measure your recovery • How to switch training plans • How to improve pedal stroke efficiency • How to become a faster sprinter • Does base training hurt your FTP? • How does gearing affect an electronic trainer? • How to train for the Dirty Kanza • How sprinters can train for climbing • Should you train your weaknesses or strengths? • How to train for steep climbs • How to adjust training for missed workouts • Is tempo training beneficial for triathletes? • Why is my indoor power higher than my outdoor power? • How to do form sprints • How to measure an FTP test • How to base train for triathlon • Should I workout indoors with a fan?

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• How does sitting at a desk affect my recovery? • How to get the most out of every interval • Lactate threshold vs. training with power • Individual Leg Drills • How to add swimming and running to TrainerRoad triathlon training plans • How to train for a Gran Fondo • How to train for an epic training camp • How to train for a season of road racing • How to prioritize your season's races • How to train during a business trip or vacation • How to calculate power zones • Should I avoid tempo or, "grey zone" training? • How to incorporate sports into your cycling training plan • Why you should follow a structured training plan • How to avoid getting dropped • How to plan a year of training • Which approach should I take with base training?

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• How much improvement should I expect in my FTP? • Should you expect a decline in FTP during the off season? • How do I raise my FTP? • How to add swimming and running workouts to TrainerRoad training plans? • Should masters athletes do high intensity intervals? • How to adapt a triathlon training plan for duathlon • How to do form sprints • Reverse periodization • Running as cross training for cyclists • Nutrition planning for base training • Weight training for cyclists • Using a TT bike on the indoor trainer • How do I compare heart rate zones to power zones? • How often should I assess my FTP? • How to shorten your training plan • Is there such thing as too much sweet spot work? • How to not lose weight for cyclists • How to taper for your A-Race

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• How to prevent cramping for cyclists • Does shaving my arms and legs make you faster? • How much improvement should you expect from a training plan? • Is low-intensity training or high-intensity training better for endurance athletes? • How weight loss affects triathlon bike splits • Power meter price wars • How to shorten your training plan • How to use indoor training for mountain bike racing • How to incorporate cross training with road racing • How to maintain peak fitness for a long period of time • Is track racing or indoor training more effective for endurance athletes? • Aluminum or carbon wheels for a cobbled sportive? • What tire pressure should you run in your tires? • How to ride cobblestones, gravel and rough roads on a road bike • How to raise your FTP for triathlon • How to plan a big training block for cyclists • How to adjust your training plan for a week off • How should you make up for missed workouts in your training plan • How to train for cyclists with ketogenic, low carb or paleo diets • How to start training after a serious injury • How to transition from Half-Ironman training to Full • How to use indoor cycling for recumbents and Velomobiles

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• How to use your FTP to build a race plan • How to structure your work / recovery weeks in a cycling training plan • How to adjust your training plan if you aren't improving • How to incorporate commuting into my base training? • How to follow TrainerRoad's Sweet Spot Base training plan • How to maintain peak fitness for a long period of time • How to shorten your training plan when you're time crunched • How to accommodate a training camp in the middle of your training plan • How to prioritize races in your race season • How to avoid heart rate spikes • Which heart rate monitors are best for cyclists • How to reduce or increase your training volume in the middle of a training plan • How to train for short, hard climbs • How to lay out a multi-year training plan • How to adjust your training for a busy schedule or travel • Recovery tips for cyclists who travel • How to determine your amount of training volume • Which approach should you take for base training?

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• Numbness in teeth and gums during high-intensity intervals • Is base training necessary? • How to know when you've 'peaked'? • What is TSS and how does heart rate affect TSS? • Ironman bike training for runners • How weight training can improve cyclists' bone density • How to stay motivated with indoor training • How to choose between sweet spot and traditional base training • How to use heart rate for cyclists • How to adjust your training when tired • How to know when to adjust the intensity of a workout • How to avoid training in the 'grey zone' / why interval training works • How to measure your lactate threshold • How cadence affects power output • How to adjust your training for family time • How to train between races • How fasted training affects your performance • Crossfit as cross training for cycling • Why is my outdoor power higher than my indoor power • Why is my indoor power higher than my outdoor power • How TrainerRoad can structure your interval training

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• How to become a faster climber • Why you should get rid of needless tension in your body when training • How to ride faster in the flats • How to choose between oval and standard chainrings • How to plan your meals around training • How to train for cycling at an old age • How to manage training stress • Why you should always train with a power meter • Why mid-season slumps happen and how to manage them • How to train for a long event with short training • How to control your electronic trainer with your power meter • Why does my power meter read differently than my electronic trainer • How to combine running with an indoor cycling plan • How your heart rate zones relate to your power zones • How to manage cramping for cyclists • Can I race during base training • How to use the Kinetic inRide 2.0 with TrainerRoad

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• How to prepare for an XC Marathon endurance race • How to train for a long distance time trial • How to use high-intensity interval training for endurance racing • How to become a faster climber • How to pick the right base training plan • How to compare data from a power meter to VirtualPower • How does power output relate to heart rate • How does bike fit affect power output • How to find your FTP • How to raise your FTP • How much should a cyclist train • Is it okay to use a TT bike on the trainer • How to prepare for a training camp or big block of training

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• How to plan your nutrition for training • How to become a faster climber • How to add volume when training for cyclocross • What to eat before training in the morning • How to become a faster cyclist in less time • How your base training plan will make you faster • How to recover after an Olympic Distance Triathlon • How to adjust your training after vacation • How to extend your base training • What is ultra endurance racing • How does FTP relate to VO2 Max • How to train for a full Ironman • Can I skip base training • How to train for Leadville • How to use TrainerRoad outdoors • How to train for a Gran Fondo • How to train for road racing • How to train while recovering from a knee injury • How to taper for a 40k time trial • How to build core strength for cycling • How to start training for a beginner cyclist • How to use TrainerRoad's training plans • How to increase FTP with lower-intensity intervals • How to train for a Sprint Triathlon • How to train for a sportive • How to incorporate running into triathlon training • How to incorporate cross country skiing into cycling training • How to use weight lifting for cyclists • How to pace a time trial • How to raise your average speed as a cyclist • Traditional base training vs. sweet spot • How to use indoor training for elite cyclists • How to train for The Dirty Kanza • How does bike fit affect power output • Is on-the-bike and recovery nutrition necessary for low volume training • How to work group rides into base training • How to train for track racing

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• How to train in the offseason for triathletes • Post-season Ironman Training • How to adjust your training when sick • How to use resting heart rate to measure recovery • Is base training still needed if I'm an experienced cyclist? • How to structure a road racing training plan • Should I train in my aero position even though my power output is lower? • How to train for a long season of racing • How to fit group rides into your training plan • How to use FTP to create heart rate training zones • How to incorporate commuting into a training plan • What is the best training plan to use in order to lose weight • How to train for 10 km - 15 km time trials

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We talk faster bike splits and how to be a faster triathlete with multi-time IRONMAN Champion and 7th place Kona finisher Liz Lyles in this special episode of the TrainerRoad Ask a Cycling Coach podcast.

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We talk faster time trialling with nationally ranked Cat 1 time trialist and road cyclist In this special episode of the TrainerRoad Ask a Cycling Coach podcast.

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• How to incorporate weekend rides into a training plan • How to adjust your training if you're feeling tired • Which training plans to follow for multiple peaks • Why your threshold heart rate is different when running and cycling • Fast and slow twitch muscle fibers and long term changes • How to train for an Olympic distance Triathlon • How to adjust your training during recovery from an injury • How to become a better climber • Self-coaching vs. hired coaching • Back-to-back build plans • How to train for Race Across America (RAAM) • What to do in between training blocks • How to know how much time you should take off in the off season • How to use cyclocross as cross training • How to train for a Sportive or Gran Fondo • How to lose weight and manage Caloric deficits with cycling • How to pick a training plan and how power-to-weight ratios affect this • How to manage overuse knee injuries for cyclists

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• Seasonal FTP testing • Gran Fondo training • Weight training for cyclists • FTP testing out of the saddle vs. in the saddle • Offseason training for triathletes • Pre-race and mid-race nutrition, and recovery meals • Improving short power for ultra-endurance athletes • Gravel race training • Cross-training on rest days • Cadence training for cyclocross • VO2 max-based training zones vs. FTP-based training zones

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• How to structure a cycling training plan • How to use heart rate zones in conjunction with power zones • What is the optimal cadence? • How to avoid and deal with Burnout • How to use Training Stress Score (TSS) • Bike fit and proper riding position • How to use heat training for cyclists • How to train for a Half-IRONMAN • Pacing strategies for endurance riders • How to train for Cyclocross season • How to follow TrainerRoad training plans outdoors • Power output discrepancy between indoor and outdoor training • How to train for Criterium racing • Using TrainerRoad with Sufferfest videos • Nutrition guidelines for cyclists • How to follow your training plan on vacation • How to become a faster climber • Using TrainerRoad's Workout Creator • How to use left / right power measurement • Using TrainerRoad with Tacx trainers • When to bail out on a workout • Using Heart Rate Variability (HRV) to adjust training