🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome + SFR training overview(00:00:33) TrainerRoad AI announcement(00:02:05) Why TrainerRoad AI ≠ chatbot coaching(00:06:03) What SFR training is(00:09:15) Force vs cadence & muscle fiber recruitment(00:14:16) Why the research is mixed(00:15:18) Study: Low cadence maximal intervals (Paton 2009)(00:18:06) Study: Low cadence climbing & TT transfer(00:19:53) Study: Low cadence HIIT in female cyclists(00:22:21) Studies showing no added benefit(00:26:02) Injury risk & knee stress considerations(00:29:09) When and how to use SFR safely(00:33:08) Key takeaways & final adviceIn this special episode, Coach Jonathan digs into SFR or low cadence, high torque training, explaining where it came from, why elite cyclists still use it, and why the research around its benefits remains mixed. He walks through the underlying physiology, reviews studies that both support and refute performance gains, and explains why any potential upside appears small, highly context dependent, and often linked to higher intensity work. Coach Jonathan also highlights the real risks, especially knee and joint stress, and offers practical guidance on if, when, and how to experiment with SFR safely, emphasizing that it is a marginal gains tool best suited to base training and never worth compromising power targets or consistency. The episode opens with a major TrainerRoad update, previewing TrainerRoad AI, the company’s biggest release ever, which replaces Adaptive Training with new in house AI models designed to deliver better workout selection, fewer misses, and more FTP and power gains, setting the stage for a new era of data driven coaching.// RESOURCES MENTIONED- TrainerRoad’s Instagram: https://www.instagram.com/thehannahotto - TrainerRoad AI Blog Post: https://www.trainerroad.com/blog/trainerroads-biggest-update-ever-is-coming-%f0%9f%91%80/ - TrainerRoad AI Forum Post: https://www.trainerroad.com/forum/t/trainerroad-s-biggest-update-ever-is-coming/107205/26 - Paton, et al., 2009 Study: https://pubmed.ncbi.nlm.nih.gov/19675486/ - Nimmerichter, et al., 2012 Study: https://pubmed.ncbi.nlm.nih.gov/21479957/ - Hebisz, et al., 2024 Study: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0311833 - Kristoffersen, et al., 2014 Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC3907705/pdf/fphys-05-00034.pdf - Hansen, et al., 2017 Study: https://pubmed.ncbi.nlm.nih.gov/28095074/ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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://www.TrainerRoad.com/podcast - 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:01) Welcome!(00:00:29) Which wearable data points matter, and how do you use them?(00:07:03) Hannah’s take on data and wearables(00:10:23) Sleep tracking reality check(00:14:30) HRV/readiness scores(00:19:00) Steps/calories/strain(00:23:19) Continuous glucose monitors(00:25:41) Hydration + sodium(00:31:13) Recap: what’s useful vs. noise(00:33:12) The best “data” you can collect(00:35:58) Indoor training priorities(00:41:59) Fueling indoors(00:45:11) Workout execution hierarchy(00:49:55) Power vs heart rate(00:55:48) Balancing Zwift racing with structured training(00:58:35) How racing can stall fitness(01:05:59) 2026 Lifetime Grand Prix rosterIn this episode, Hannah and Coach Jonathan dig into the messy middle of wearables and training metrics, what is genuinely useful, what is mostly noise, and how to keep data from hijacking your confidence before you even start a workout. They unpack why metrics like HRV, readiness scores, sleep stages, and body battery style numbers can be wildly inconsistent across devices, and why those numbers work best as retrospective context that confirms what you already feel rather than daily go or no go decision makers. From there, the conversation turns practical, focusing on what actually drives performance, executing the plan, fueling well (especially indoors), and recovering consistently, then using data only if it supports adherence instead of adding friction. They also highlight underrated but far more actionable tools like post ride notes and long term patterns, with a clear warning not to let a watch seal the fate of your day before you have given the workout an honest shot.// RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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://www.TrainerRoad.com/podcast - 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Alex Drops a Big Announcement (0:08:19) Why Threshold Feels Brutal (Even When Fitness Is Up) (0:10:21) The Indoor Setup Fix Most People Miss (Match) (0:11:30) The Hidden Reason You’re Stuck: No Real Cycles (0:18:18) Stop Guessing: Rate Workouts the Right Way (0:24:37) The #1 Endurance Mistake: “Easy” Rides Too Hard (0:36:11) Race Pacing Autopsy: Where It Was Won (and Lost) (0:41:27) Rapid-Fire Answers You’ll Actually Use(0:49:27) Plans for your event (gravel, Zwift racing, touring, more) (0:51:22) “My longest workout is 1:30… is that enough for a long race?” (0:56:23) How many intensity days per week should you do? (0:56:53) “Which plan should I pick?” (custom plan vs presets) (0:57:17) “I don’t want to follow a plan” (how to train without feeling boxed in) (0:58:49) When to add strength training (without wrecking key workouts) (0:59:33) Cross-training: “I also do another sport” (how the plan accounts for it) (1:01:58) Vacation, sickness, missed days: “Will it adjust when life happens?” (1:06:55) Quick edits: swap to a shorter or longer workout on the fly (1:03:58) “I already know my FTP… do I need AI FTP Detection?” (1:05:42) Training outside: how to execute workouts outdoors (1:03:36) “Is this only for serious racers?” (training for fun still works) (1:07:31) “Is it going to be boring?” (how people actually do it) (1:09:08) “What makes TrainerRoad different?” (1:15:14) “Can I talk to someone if I have questions?” (coaches + help)In this episode, Alex Wild and Coach Jonathan break down why your workouts can feel way too hard even when your fitness is improving, and the culprit usually isn’t motivation or toughness, it’s how the week is structured. They unpack an athlete calendar to show how intensity can quietly creep in on “easy” days, why that makes threshold feel brutal, and how better training cycles, real recovery space, and honest post-workout ratings get progress moving again. The final portion turns into a rapid-fire TrainerRoad FAQ, covering every question you could have prior to signing up.// RESOURCES MENTIONED- Alex’s Instagram: https://www.instagram.com/alexwildmtb - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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://www.TrainerRoad.com/podcast - 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:01) Intro(0:01:29) Offseason reset and avoiding burnout(0:04:02) The “year-long offseason” trap: trying to maintain fitness(0:07:39) Athlete calendar review: big training, no real breaks(0:10:00) Why recovery weeks fail (weekend overreaches)(0:14:30) Reframing rest: creating space for adaptation(0:32:25) Perimenopause training: strength, fueling, flexibility, more recovery(0:48:03) Easy endurance should feel easy (stop “suffering to suffer”)(0:51:57) Fueling focus: carbs and planning hard days (less room for error)(1:04:59) Gift guide begins (budget friendly picks and practical favorites)(1:18:10) Experience gifts, trips, and adventure ideasIn this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to break down a common training trap: not respecting rest and recovery. They talk through the mindset side of recovery, why many athletes never fully bounce back when they keep stacking “productive” weeks without real space, and how weekend overreaches can quietly derail an entire training block. The conversation also covers choosing bucket list events that keep training fun and sustainable, plus practical considerations for perimenopause training including strength work, fueling, flexibility, and the need for more recovery.// RESOURCES MENTIONED- Hannah’s Instagram: https://www.instagram.com/thehannahotto - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Ruth Holcomb on Balancing School, Training and Big Goals  (0:14:42) Coaching Young Riders – Avoiding Burnout and Keeping Cycling Fun  (0:25:37) How Ruth Learned to Pace Long Races vs Short, Punchy Efforts  (0:27:16) Race File Analysis – Why This Athlete Is Blowing Up Mid-Race  (0:30:40) Understanding “Matches” – How Every Spike Hurts Late Performance  (0:33:01) How Lower Threshold Riders Should Pace Cyclocross Starts  (0:40:43) Peaking, Rest and Why You Only Get Faster When You Recover  (1:10:31) Warming Up the Right Way – Avoiding the “Cooked Before the Start” Trap  Pro cyclist Ruth Holcomb joins Coach Jonathan to talk about what it takes to develop as a young rider without burning out, how to balance school with high performance, and what she learned transitioning from XCO racing to long gravel events. Together they break down an athlete’s cyclocross race files to show why so many riders blow up early, how pacing and power spikes drain your matchbook, and what smarter strategy looks like when your threshold isn’t the highest in the field. Ruth also shares practical advice on peaking, rest, warming up effectively, and keeping cycling fun for long term success.// RESOURCES MENTIONED- Ruth’s’ Instagram: https://www.instagram.com/woofholcomb - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Anders Johnson: World-Class Track Pursuit Specialist  (0:01:58) Track Cycling 101: Pursuit, Madison & Sprint vs. Endurance  (0:08:47) What 4km Pursuits Demand – Speed, Power & Aerodynamics  (0:16:27) Getting Aero vs. Losing Power – Position Tradeoffs  (0:21:33) Velodrome vs. Wind Tunnel – How They Really Test Aerodynamics  (0:35:24) Body Type, Weight & Fueling for Track Endurance Events  (0:43:09) How Anders Trains – Volume, Threshold, Gym Work & Torque  (1:09:29) Team Pursuit Strategy – Pull Lengths, Exchanges & Line Holding  (1:13:01) The Olympic Pathway – Qualifying, Funding & the Commitment RequiredCoach Jonathan Lee sits down with elite track cyclist Anders Johnson to unpack the world of track racing and how powerful these athletes are. Anders explains how track events work, what makes pursuit racing so physiologically unique, and why aerodynamics matter more than raw watts. He discusses the training, torque, and gym work required to push massive gears from a standing start, the challenges of optimizing aero position without losing power, and how team pursuit squads synchronize pulls at 60+ kph. Anders also shares insights on body composition, fueling for high-volume training, equipment demands, and what it takes to qualify for the Olympics in one of cycling’s most precise and technical disciplines.// RESOURCES MENTIONED- Anders’ Instagram: https://www.instagram.com/andersjohnson35 - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Cramping, Polarized Carbs & Raising FTP in a Deficit(0:02:06) How to Fuel Every Workout and Still Lose Weight(0:05:02) Nutrition Timing & Big Breakfasts for Better Body Composition(0:24:17) Easy Meal Ideas for Hard Days, Normal Days & Recovery Days(0:37:31) Recovery Fueling – Protein Shakes vs Real Food(0:47:46) How Much Caffeine Is Safe on Race Day?(1:06:54) Case Study: Filthy 50 – Cramping Despite “Perfect” Fueling(1:14:02) Why Most Cycling Cramps Are From Pacing, Not SodiumCoach Jonathan Lee and Registered Dietitian Alex Larsen break down how cyclists can raise FTP while improving body composition through smart nutrition timing, proper fueling during workouts, and avoiding common dieting mistakes. They discuss polarized carbohydrate intake, front-loading calories, carb loading before big races, hydration and sodium strategies, and reveal why most cramping isn’t caused by electrolytes. This episode gives cyclists a practical roadmap to fuel better, train stronger, and avoid race-day blowups.// RESOURCES MENTIONED- https://alexlarsonnutrition.com/ - Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Miller KC, et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022 Jan 1;57(1):5-15. doi: 10.4085/1062-6050-0696.20. PMID: 34185846; PMCID: PMC8775277.- Miller KC, et al. Exercise-associated muscle cramps. Exertional Heat Illness A Clinical and EvidenceBased Guide . 2020. Springer; 117–136.- Miller KC, et al. Sweat characteristics of cramp-prone and cramp-resistant athletes. Int J Sports Nutr Exerc Metab . 2020;30(3):218–228. doi: 10.1123/ijsnem.2019-0308.- Szymanski M, et al. Sweat characteristics in individuals with varying susceptibilities to exercise associated muscle cramps. J Strength Cond Res . 2020.- Martínez-Navarro I, et al. Muscle cramping in the marathon: dehydration and electrolyte depletion vs. muscle damage. J Strength Cond Res . 2020.- Hoffman MD, et al. Sodium intake during an ultramarathon does not prevent muscle cramping, dehydration, hyponatremia, or nausea. Sports Med Open . 2015;1(1):39–45. doi: 10.1186/s40798-015-0040-x.- Schwellnus MP, et al. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Br J Sports Med . 2011;45(6):650–656. doi: 10.1136/bjsm.2010.078535.// 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Solo Q&A: Weight Loss, VO₂ Max & More  (0:00:35) Lose Weight Without Losing FTP  (0:05:00) TrainerRoad Plans for Power & Body Comp  (0:06:25) MTB Starts – Aerobic Fitness vs. Explosivity  (0:12:18) VO₂ Slow Component Explained  (0:16:00) Build Muscle Efficiency with Tempo & Sweet Spot  (0:19:32) Heat & PSI – Tire and Suspension Tips  (0:23:56) Power on Technical MTB Courses  (0:31:28) Training for Older Cyclists  (0:34:58) Cape Epic Prep – Running & Heat Adaptation  (0:42:29) Strength Training Integration  (0:46:02) Little Sugar Tire Insights  (0:48:56) Mixing Cycling with Backcountry Skiing  (0:50:53) Leadville Prep & Race Analysis  (0:57:15) Using Goal-Based Plans in Off-Season  (0:58:51) Zone 2 Intensity – Train Smarter  (1:05:21) Frequency vs. Volume for Fitness  (1:08:33) Why Consistency Beats PerfectionCoach Jonathan Lee tackles your top training questions in this solo Q&A episode — from losing weight without sacrificing FTP to mastering VO₂ max, Zone 2, and aerobic fitness. He breaks down how to train smarter for bike races, manage heat and tire pressure, structure off-season plans, and balance strength, cross-training, and cycling for year-round performance.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad - 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

🚀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/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Strength Training for Cyclists with Derek Teel  (0:01:19) What Pros Actually Do in the Gym  (0:04:15) Should Cyclists Train Their Upper Body?  (0:07:03) The Truth About Gaining Muscle Mass  (0:12:09) Injury Prevention and Why Strength Matters  (0:17:09) How to Periodize Strength Training for Cyclists  (0:24:50) The Right Rep Ranges for Cycling Performance  (0:29:43) Best Strength Movements for Cyclists  (0:43:47) Why Cyclists Need to Lift for Bone Density and Durability  (0:50:44) Core Training That Improves Bike Handling  (0:59:35) Lower Body Strength Without Hurting Ride Quality  (1:08:15) Year-Round Strength Training Tips and TakeawaysLearn how to strength train for cycling with Jonathan Lee and Derek Teel of Dialed Health. They cover how to lift without gaining excess muscle, the best core and leg workouts for cyclists, and how to periodize your gym training for performance, injury prevention, and bone density. Get stronger, ride faster, and stay durable all season long.// RESOURCES MENTIONED- Derek’s Strength Training Programs: https://marketplace.trainheroic.com/workout-plan/team/dialed-health - Contact Derek: https://www.dialedhealth.com - Derek’s Instagram: https://www.instagram.com/dialedhealth  - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Matt Beers Wins Big Sugar and Lifetime GP Finale(0:01:20) Matt’s 431W for 2+ Hours: Breaking Down the Power File(0:02:03) Early Race Chaos and Tactical Start Decisions(0:03:24) Opening Attacks: 693W for a Minute, 1,000W Surges, and the Breakaway Forms(0:05:36) Working in the Lead Group with Riley Amos and Matthew Wilson(0:07:04) Testing the Competition – Matt’s 600W “Probe” Effort Before Going Solo(0:08:49) Winning Move and Mechanical Drama in the Final Miles(0:09:11) Comparing Big Sugar vs. Little Sugar – Gravel vs. MTB Power Profiles(0:11:57) Lessons from Little Sugar: Raw Power vs. Drafting Dynamics in Gravel(0:13:05) Mechanical Mayhem: Flats, Crashes, and Surviving Big Sugar(0:14:08) Jonathan’s Little Sugar Recap and Power Insights(0:16:11) Fueling for 400W – Matt’s Nutrition Plan (150g Carbs + 600mg Caffeine/hr!)(0:19:04) Looking Ahead to Gravel Burn Stage Race in South Africa(0:20:25) Closing Thoughts – How TrainerRoad Athletes Get FasterSpecialized Off-Road’s Matt Beers joins the Ask a Cycling Coach Podcast to break down his Big Sugar Gravel victory and mind-blowing power numbers — averaging 431 watts for over two hours to win the Lifetime Grand Prix finale. Matt and Jonathan dig into his race tactics, the violent early efforts that split the field, and how teamwork and smart fueling (150g carbs + 600mg caffeine per hour!) powered the win. They also compare gravel vs. MTB dynamics, talk mechanicals, and preview Matt’s next challenge at Gravel Burn South Africa.// RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Intro – Keegan Swenson on Training and Race Preparation  (0:01:17) Little Sugar Race Strategy and the Importance of the Start  (0:03:06) Keegan’s Post-Worlds Training and Recovery  (0:04:25) Torque Training Explained – Building Strength with Low Cadence  (0:07:24) Physiological Benefits of Torque and VO2 Work  (0:10:15) Why Tempo and Sweet Spot Training Matter  (0:12:25) Fueling for Long Endurance and Tempo Rides  (0:15:05) Combining Intervals with Endurance Training  (0:18:37) The “Gray Zone” Debate – Why Pros Still Train There  (0:20:49) How Pros Structure Base Training with Sweet Spot Work  (0:23:11) Sprint Training and Managing Intensity  (0:24:43) How Hard Should You Train? Knowing When to Back Off  (0:28:02) Group Rides, Motivation, and Mental Training  (0:29:38) Final Takeaways from Keegan Swenson World Champion Keegan Swenson shares his cycling training secrets — from VO₂ intervals and sweet spot training to endurance rides, recovery, and mindset. Learn how he builds world-class power, balances intensity and recovery, and applies proven cycling tips that help him win at the highest level. Whether you’re chasing new FTP gains or just want to train like a pro, this episode of Ask a Cycling Coach shows how to train smarter, not harder.// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - 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

// UPDATE ON LITTLE SUGAR GROUP RIDE //Saturday, Oct. 11 at 9:00am!Will leave from Finish Line for a 11.7mi route that covers the finish.Route: https://www.strava.com/routes/3411217966276238992 🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:39) Inside Trans-Cascadia with Tobin Ortenblad: Blind Enduro and Brutal Transfers(0:07:00) Analyzing Coach Jonathan’s CX Race File with Tobin(0:30:34) How to Survive Little Sugar: Tires, Rocks & Strategy(0:44:17) Coach Jonathan’s Training Block for Punchy Power(0:51:24) How to Stop Losing Traction on Steep ClimbsPro cyclist from the Santa Cruz ht.SQD Tobin Ortenblad joins Coach Jonathan Lee to break down one of his cyclocross race files and reveal why repeatability wins in CX. The two compare CX vs. XC power profiles, preview the punishing Little Sugar course, and discuss tire choice, line selection, and race-day strategy. Jonathan also shares the VO2-heavy training block that boosted his punch and FTP, and Tobin answers a listener question on how to stop losing traction on climbs and corners.// RESOURCES MENTIONED- Tobin Instagram: https://www.instagram.com/mctubbbin - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?(0:41:10) Do Pro Cyclists Do Sweet Spot Training?(0:46:53) Why Is the Tempo Zone Ignored?(0:56:42) Managing Your Breath During IntervalsCoach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.// RESOURCES MENTIONED- Haley’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 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:53) How to Review Your Training Year (Signs You’re Improving)(0:10:25) Low Energy Availability & Working With a Dietitian(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals(0:55:25) Haley’s Honest Look Back on a Challenging Season(1:05:38) Haley’s Advice on Trying New Cycling Disciplines(1:10:03) After High Carb, What’s the Next Big Performance Boost?Olympian Haley Smith joins Coach Jonathan to break down how to tell if your training is actually working—from mood and sleep to power trends, fueling, and race execution. Using Haley’s season (Cape Epic, Migration, SBT GRVL) as a case study, we cover a practical year-in-review framework, RED-S/low energy availability lessons, and the mindset tools (journaling, debriefs, “24-hour rule”) that keep progress moving. Perfect for your end-of-season audit.// RESOURCES MENTIONED- Haley’s Instagram: https://www.instagram.com/haleyhuntersmith - Thorne Probiotics: https://thefeed.com/en-ca/products/thorne-florasport-20b?variant=14915407773759&queryID=8cefc7fa3eacefa7830f7b7a36475677&fbclid=PAVERFWANBQbhleHRuA2FlbQIxMAABp6Co4Op1BuTlWKJ0eOeM49LEG8QyXnd-0Ko9USIjo0npfCmubxZ9192y3x7p_aem_IMddcOiMPevprfa1nxxvyQ - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:00:00) Welcome!(0:07:21) How Zach Calton won Crusher in the Tushar(0:11:12) Polarized Training for Racing(0:22:04) How Individual is Training Volume?(0:25:41) What a Pro Thinks Amateurs Misunderstand About TSS(0:32:59) Should Every Cyclist Train Their Sprint?(0:46:41) 3 Biggest Mistakes in Cycling(1:01:58) Leadville Power File ComparisonIn this episode of the Ask a Cycling Coach Podcast, Zach Calton joins to break down the training mistakes that can actually make cyclists slower. Zach shares the highs and lows of his season—bouncing back from illness, crashes, and overtraining at Cape Epic and Unbound to winning Crusher in the Tushar and Park City Point to Point. The discussion dives into polarized training, how pros think amateurs misunderstand TSS, and how important it is to manage training load, pacing, and mental resilience. Coach Jonathan and Zach also cover whether every cyclist should train their sprint, the three biggest mistakes athletes make with their cycling, plus a power file comparison from Leadville that shows how pacing and efficiency trump raw watts. It’s a deep look at practical lessons for anyone aiming to train smarter, race better, and avoid the pitfalls that hold riders back.// RESOURCES MENTIONED- Zach’s Instagram: https://www.instagram.com/zachcalton - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(0:02:07) Rapid Fire Questions(0:08:57) From The Ground Up Project(0:12:42) How Pro Athletes Balance Content and Racing(0:16:00) How To Win Races As a Marked Rider(0:29:15) Why Don’t World Tour Cyclists Dominate Gravel?(0:51:29) Signs a Breakaway Will Stick(1:14:23) How Alexey Built His Bike Handling Skills// RESOURCES MENTIONED- Alexey's Instagram: https://www.instagram.com/alexeyvermeulen- 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

Keegan Swenson breaks down his Marathon World Championships victory in this in-depth Cycling Podcast episode. From the decisive hike-a-bike to his 6-hour effort at 5 W/kg, Keegan shares the race strategy, fueling for endurance, and power data cycling insights that led him to the rainbow jersey. We dive into his bike setup—including running a hardtail MTB—and how he balanced speed, comfort, and control across technical terrain.Whether you’re into MTB Marathon Worlds, Marathon MTB, or just love mountain bike racing, this conversation is packed with takeaways for every rider. Keegan also reflects on years of preparation, the highs and lows of racing in Europe, and what this win means for his future in endurance racing.If you geek out on W/kg cycling, training details, or want to learn how the world’s best tackle brutal courses, this one’s for you.#KeeganSwenson #MTBMarathon #MarathonWorlds #MountainBike #CyclingPodcast #BikeSetup #RaceStrategy #EnduranceCycling #PowerData🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome & Why Indoor Training Matters  (01:02) Listener Questions on Indoor Training  (01:20) Reason 1: Consistency  (01:36) Reason 2: Convenience  (02:34) Reason 3: Fewer Interruptions  (03:44) Reason 4: Time Efficiency  (04:05) Reason 5: Aerobic Base Building  (05:00) Tips to Maximize Indoor Training  (06:30) Common Pitfalls IndoorsThis episode dives into why indoor training is such a powerful driver of fitness gains and how cyclists can use it to get faster. Coach Jonathan explains the key reasons indoor workouts boost FTP; from consistency and convenience to fewer interruptions, greater time efficiency, and better aerobic base building. He also answers listener questions about training indoors, shares practical tips to maximize your sessions, and highlights common pitfalls to avoid. Whether you’re new to indoor training or a seasoned rider, this short solo episode offers clear takeaways to help you stay consistent and see real progress.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠ - Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub- Lasko Performance Series Fan: https://a.co/d/3zuX1RJ- Vornado Fly Max Fan: https://a.co/d/5tJubeP- DC Rainmaker's Website: https://www.dcrainmaker.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 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome!(12:14) Should bigger riders focus on FTP or weight?(18:29) Matt Beer’s crazy story about how he get into cycling(42:29) Race Tactics For Larger Riders(53:45) Should big riders be punchy or steady?Pro rider Matt Beers joins the Ask a Cycling Coach Podcast to share what it’s like racing as a big, high-FTP athlete. He and Coach Jonathan cover his season’s highs and lows, the challenges of gravel’s “no teammates” rule, and strategies for maximizing power and FTP gains through threshold work, low-cadence training, and smart fueling. Matt also answers listener questions on weight vs. power, tactics for bigger riders, and why consistency is the ultimate performance hack.// RESOURCES MENTIONED- Matt’s Instagram: https://www.instagram.com/mattbeers55 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:18) Discussing Weight Loss for Cyclists(00:00:44) Trigger Warnings and Responsible Guidance(00:01:52) Listener Questions: Brandon's Dilemma(00:03:45) Listener Questions: Ryan's Frustration(00:06:22) Understanding Cholesterol and Carbohydrates(00:25:38) Complexities of Weight Loss(00:37:17) Personal Experience with Lifestyle Changes(00:37:55) Setting Realistic Athletic Goals(00:40:15) Sustainable Weight Management for Athletes(00:45:14) Importance of Protein and Fat in Diet(00:48:48) Carbohydrate Management for Performance(00:52:46) Tracking and Adjusting Nutritional Intake(01:01:37) Seeking Professional Help for NutritionIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan Lee and Dr. Kyle Pfaffenbach delve into safe and effective weight loss strategies for cyclists. They discuss the complexities of weight management, the importance of sustainable lifestyle changes, and how to avoid triggering unhealthy behaviors. They also answer listener questions, offering insights into carbohydrate intake, genetics, cholesterol, and how to balance nutrition with training to achieve optimal performance. Learn practical tips and responsible guidance for managing your weight as an athlete.// 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:47 Hannah Otto's Leadville Experience(00:02:14) Leadville Race Strategy and Preparation Insights(00:04:31) Leadville Equipment and Nutrition Choices(00:07:12) Leadville Race Dynamics and Challenges(00:25:27) Listener Questions and Bike Computer Setup(00:37:26) Understanding Power Data and Performance(00:38:51) Listener Question on Pacing for Gravel Worlds(00:46:54) Listener Question on Stage Racing Tips(01:03:51) Hannah's White Rim FKT ExperienceIn this episode, Hannah Otto joins us to share her insights on preparing for big rides, including her experiences at Leadville and her recent FKT on the White Rim. We delve into Hannah's impressive performance, the strategies for pacing and recovery in stage races like the Breck Epic, and tips for tackling relentless terrain at Gravel Worlds. Plus, Hannah sheds light on her specialized training and equipment choices for endurance mountain biking. Tune in to get inspired and learn valuable tips from one of the best in the sport!// RESOURCES MENTIONED- Hannah's White Rim FKT Video: https://www.competitivecyclist.com/campaign/hannah-otto-white-rim-fkt - 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 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:26) Keegan's Race Strategy and Goals(00:02:20) Bike Setup and Equipment Choices(00:16:15) Nutrition and Hydration Strategies(00:26:06) Power and Performance Analysis(00:38:33) Powerline to Columbine: Group Dynamics and Aerodynamics(00:39:23) Conquering Columbine: Climb Strategies and Challenges(00:42:51) Navigating the Descent: Techniques and Obstacles(00:51:40) Powerline Climb: Mental and Physical Endurance(01:03:40) Final Push: Turquoise Lake and the BoulevardIn this episode, Coach Jonathan Lee and Keegan Swensen dissect their performances at the 2025 Leadville 100 endurance mountain bike race. Jonathan compares his own finish to Keegan's winning ride, delving into their time splits, power outputs, nutritional strategies, equipment setups, and race day experiences. Learn about Keegan's impressive 5 hours and 45 minutes finish, how he strategically pushed his limits, and Jonathan’s approach to meet his goals. Tune in for valuable insights on race pacing, preparation, and the challenges of competing at high elevation.// RESOURCES MENTIONED- Keegan’s Instagram: https://www.instagram.com/keegels99 - 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

🚀Try TrainerRoad risk-free! 👉 ⁠www.TrainerRoad.com⁠Leadville Time Sheets (Print and tape on top tube): https://trainerroad.cc/LeadvilleTimeSheets2025🏁 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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:01:10) Coach Jonathan’s Leadville Race Preparation(00:06:03) Jonathan’s Sub-8hr Pacing Plan for Leadville(00:11:01) Leadville Nutrition and Hydration Strategy(00:17:42) Leadville Equipment and Apparel Choices(00:28:28) Pete’s Tips to Combat Negative Racing Tactics(00:46:50) How to Sleep After Late Night Training(00:53:46) How to Be a Better Climber(01:01:12) Conclusion and Final TipsPete Morris from Free Lap Collective and Coach Jonathan review Jonathan’s his training data leading up to his Leadville race, including how he increased his power by 14 watts and dropped 7 pounds, as well as his Leadville pacing plan and nutrition strategy. They discuss strategies to handle negative racing tactics, effective recovery techniques after late-night workouts, and optimizing performance on long, steep climbs. They also address an athlete's challenges with hyperventilating on steep climbs and provide actionable training advice to improve performance.// RESOURCES MENTIONED- Free Lap’s Instagram: https://www.instagram.com/freelap.cc - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:43) Listener's Question on Negative Racing(00:02:32) Tobin's Personal Experience with Negative Racing(00:04:15) Strategies to Combat Negative Racing(00:06:10) The Importance of Tactical Patience(00:11:40) Effective Use of Power in Racing(00:17:33) Forming Alliances and Team Dynamics(00:26:18) The Impact of Negative Racing on Local Competitions(00:30:27) Discussion on Lifetime Grand Prix and Points Structure(00:33:08) Scott's Question About The Fat Burning Zone(00:37:54) Understanding Fat Burning Zones(00:47:39) Fasted Training: Pros and Cons(01:09:10) Maintaining Fitness During Off-SeasonJoin Jonathan and guest pro cyclist Tobin Ortenblad from the Santa Cruz ht.sqd on this episode of the Ask a Cycling Coach podcast presented by TrainerRoad! They dive into various topics, including race tactics for marked riders, physiological responses to VO2 max vs. threshold training blocks, and effective strategies for fat burning. Tobin shares valuable insights on tackling negative racing tactics and practical approaches to maintain and improve FTP throughout the cycling season. Tune in for actionable advice and expert tips to become a faster cyclist!// RESOURCES MENTIONED- Tobin’s Instagram: https://www.instagram.com/mctubbbin - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome!(00:13) Hannah Otto's National Championship Win(01:13) Race Course and Preparation(03:03) Training and Hydration Strategy(16:20) Race Day Execution and Challenges(24:56) Jonathan's Tahoe Trail 100 Experience(33:14) Power Management and Climbing Strategy(34:57) Unexpected Victory and Reflections(39:37) Passing Etiquette and Techniques(50:32) Leadville Race Dynamics and Preparation(58:23) Nutrition Strategy for LeadvilleIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Hannah Otto from Scott Bikes joins us following her victory at the Cross Country Marathon National Championships. The discussion explores her training approach, race-day strategy, and nutrition plan. Hannah shares insights on tackling the technical Roanoke course, managing focus, and responding to race-day challenges. Additionally, Coach Jonathan recaps his experience at the Tahoe Trail 100, where strategic pacing, nutrition, and a last-minute pass qualified him for the Leadville 100. The episode wraps up with a discussion on Leadville race preparation and the importance of having a solid nutrition and pacing strategy.// 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 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:13) Ryan's Recent Race and Training Insights(00:01:08) High Altitude Training and Power Adjustments(00:10:10) Pacing Strategies for Leadville(00:19:45) Race Analysis and Performance Metrics(00:29:34) Consistency in Training and Coaching Insights(00:39:52) Balancing Structured Work and Endurance Rides(00:40:25) The Role of Enthusiasm in Training(00:43:01) High Carb Intake: Fad or Future?(00:46:57) Ryan’s Silver Rush Race Recap(01:02:51) Preparing for the Tahoe Trail 100(01:03:56) Pacing and Nutrition StrategiesIn this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and pro athlete Ryan Standish dive deep into training consistency, pacing at high altitude, and effective nutrition strategies for hot conditions. Ryan shares his experience balancing professional cycling with real-life commitments and gives insights into his recent Silver Rush 50 podium finish. Coach Jonathan talks about his recent experience at the Death Ride and how he'll apply those lessons to the upcoming Tahoe Trail 100 in his quest to qualify for Leadville. They discuss ideal pacing strategies, equipment choices, and how to calibrate your training for high elevations. Whether you're aiming for a Leadville spot or just want to optimize your training and racing, this episode is packed with practical advice. Don't miss out on these key insights to make you a faster cyclist!// RESOURCES MENTIONED- Ryan’s Instagram: https://www.instagram.com/ryanstandwich - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:01:08) How Important Is Nutrition Variety?(00:03:22) Meal Planning and Variety(00:12:24) Race Preparation and Training Insights(00:15:57) Pre-Race Nutrition and Anxiety(00:26:02) Hydration and Fluid Intake(00:38:38) Quick and Easy Meal Hacks(00:41:41) Protein Tips and Tricks(00:44:32) Probiotics and Dairy Tolerance(00:46:11) Fueling for Workouts(00:48:53) Homemade Nutrition and Sodium Intake(00:55:31) Coach Jonathan’s Leadville Goal(00:57:00) The Death Ride Course(00:57:37) Coach Jonathan’s Training Review(01:02:54) How to Qualify for Leadville(01:04:04) The BRUTAL 2025 Tahoe Trail Course(01:06:23) Heat Training Protocol(01:10:46) Heat Management Solutions(01:10:34) Preparing for the Death Ride(01:12:16) Adjusting Nutrition for Heat(01:13:52) Tahoe Trail 100 Pacing Strategy(01:15:07) Tahoe Trail 100 Tire ChoiceIn today's episode, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition to tackle important cycling nutrition questions. They cover the significance of variety in diet, pre-race meals, hydration, and how to manage pre-race stress. Jonathan also shares his ambitious goal of qualifying for the Leadville Trail 100 through the Tahoe Trail 100. He dives into his training plan, heat preparation, and strategies for success. Don't miss this packed episode for insights on nutrition, training, and racing! Stay tuned till the end to hear Jonathan's detailed plan for achieving his Leadville goal.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Alex Larson’s Instagram: https://www.instagram.com/alexlarsonnutrition // 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome!(00:00:26) Tour de France Overview(00:03:07) Tour de France Nutrition Insights(00:05:54) Women's Tour de France Highlights(00:08:25) Listener Question: Leadville Cadence Concerns(00:28:21) Hannah's Unbound Experience(00:49:54) Why People Are Misunderstanding Durability and Fatigue Resistance(01:01:47) Why your power is different on climbs vs. flats(01:22:13) Improving Single Track PacingTour de France week is here! In this episode, we break down shocking stats on the Tour’s insane calorie demands, and what changes in your body at low cadence vs. high cadence and which is best. We also cover how to actually train fatigue resistance (hint: you might be doing it wrong), and why your power drops on the flats even if you’re strong on climbs.Plus, pro racer Hannah Otto shares an unfiltered look into her brutal Unbound Gravel experience, what it taught her about mental toughness, and the pacing secrets you need for big mountain bike races like the Leadville Trail 100 MTB and Park City Point to Point.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Hannah Otto’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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome!(00:45) Why VO2 Max is SO hard(02:07) Mental Strategies for VO2 Max Intervals(10:18) How AI Can Improve VO2 Max Training(13:40) Psychological Approaches to Training(23:29) Pacing and Nutrition for Tahoe Trail 100(31:43) Pacing Tips for Long Races(37:01) Mountain Bike vs. Gravel Tires Debate(44:33) Why Don’t More Pros Use Classified Hubs?(47:54) Heat Training Techniques and TipsJoin Coach Jonathan Lee and Team CycleSport’s Alex Wild as they delve into various training strategies focusing on dreaded VO2 Max intervals, including mental limiters, effective pacing tips for the Tahoe Trail 100, and heat training methods. Learn about the benefits of using Classified hubs, the appropriate bike setups for different terrains, and the importance of precise equipment choices for your races. Don't miss out on these practical tips and anecdotes designed to make you a faster and more efficient cyclist.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠ - Alex Wild’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 - 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// 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 RecommendationsIn 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// 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// 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

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!🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(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 TrainingIn 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(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 WellbeingIn 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00) Welcome!(01:00) How Sofía 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 Sofía 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 TiresThis week, Coach Jonathan checks in with pro cyclists Keegan Swenson and Sofía Gomez Villafañe as they finalize their training for Unbound Gravel. Sofía 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// 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 CyclingIn 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// 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 ThoughtsCoach 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google 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 PerformanceCoach 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// 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 RecommendationsIn 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google 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 EventsJonathan 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(01:39) 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 EventsIn 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

🚀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!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google 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 PerformanceCoach 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(00:26) 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 PerformanceCoach 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(00:17) 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 ThanksWrapping 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(00:24) 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 StageIn 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(01:50) Zach’s Nightmare Mechanical(11:59) Will Zach keep racing Cape Epic?(18:32) Looking Ahead to Stage 6In 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(00:55) 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 StageAlex 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 104º/40º 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 4Join 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 ThoughtsJoin 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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!(00:11) 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 TrialJoin 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 PreviewGet 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 ThoughtsJoin 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 SuccessCoach 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 StrategiesIn 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

Try TrainerRoad risk-free! 👉 www.TrainerRoad.comJoin 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 PlansIn 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

Zwift + TrainerRoad – It’s Finally Here! 🥳Join us today for a Happy Hour Zwift Ride: https://www.zwift.com/events/view/4830567Join the TrainerRoad Zwift Club: https://www.zwift.com/clubs/c85b96b9-d756-4946-8581-16ab1dc7e4bd/joinRSVP for the TR x Zwift Group Ride: https://www.zwift.com/events/view/4801567Learn more in the TrainerRoad Forum: https://www.trainerroad.com/forum/t/zwift-trainerroad-integration-is-live/100555Get 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

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! (00:29) 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

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

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

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

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

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

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

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

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

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

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

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! 00:00:24 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

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! 00:36 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 - Training Blog: https://trainerroad.cc/3gCdNdN

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! 00:12 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

2025 Podcast Race Forum Thread/Poll: https://www.trainerroad.com/forum/t/what-races-should-coach-jonathan-do-in-2025/97339  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! 00:00:16 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

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! 00:00:33 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

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! 00:00:24 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

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! 00:00:33 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. Valiño-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

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! 00:16 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

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! 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

- 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! 00:00:56 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

- 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! 00:42 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

- 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! (00:20) 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

- 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! (0:01:23) 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

- 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  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // 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

- 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! 👉 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/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

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

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

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

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

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

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! (0:12) 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 - 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

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! (0:25) 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 - Training Blog: https://trainerroad.cc/3gCdNdN

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! (0:06) 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

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! (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

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! (0:48) 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

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! (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 - Training Blog: https://trainerroad.cc/3gCdNdN

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! (0:23) 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  // 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

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! (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 - https://trainerroad.cc/Gough2024 - 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, et al., 2024 - https://trainerroad.cc/4dAaD6Q - Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study. Abou-Khalil, 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

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! (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

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! (0:37) 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

// 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! (0:44) 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

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! (0:35) 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

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! (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

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! (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

Try Red Light Green Light 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! (01:41) 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

Try Red Light Green Light 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! (00:59) 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

// SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (0:00:00) 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

// SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (0:00:00) 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

// SHARE AND RATE THE PODCAST! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google // TOPICS COVERED (0:00:00) 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

// 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! (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

// 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! (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

// 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! (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

// 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! (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

// 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! (00:05) 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

// 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! (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

// 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! (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

// 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! (0:32) 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

// 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! (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

// 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! (0:20) 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

// 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! (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

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! (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

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  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google 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 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

Click here to watch our latest video about Science-backed nutrition plans for cyclists!    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! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google

This episode is best watched on YouTube. Watch it now here: https://youtu.be/8hY9qeBQEiY    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! (0:44) 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    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

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! (01:36) 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    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

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 Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi  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  SUBSCRIBE TO THE SCIENCE OF GETTING FASTER PODCAST  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    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

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! (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    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

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! (0:22) 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  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

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! (0:37) 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 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

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! (0:40) 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

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! (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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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/ Strava Club: https://www.strava.com/clubs/trainerroad Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

🎉 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

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

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

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   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

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 Facebook: https://www.facebook.com/TrainerRd Twitter: https://twitter.com/TrainerRoad

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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     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

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 – 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 -------------------------------------------- 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. -------------------------------------------- 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 -------------------------------------------- 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/ Twitter: https://twitter.com/TrainerRoad Strava Club: <a href= "https://www.youtube.com/redirect?redir_token=QUFFLUhqbH

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? -------------------------------------------- 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 -------------------------------------------- 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 -------------------------------------------- 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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! -------------------------------------------- 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  Instagram: https://www.instagram.com/trainerroad/  Twitter: https://twitter.com/TrainerRoad  Strava Club: https://www.strava.com/clubs/trainerroad

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. -------------------------------------------- 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 -------------------------------------------- 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 -------------------------------------------- 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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? -------------------------------------------- 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/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 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

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 -------------------------------------------- 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/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 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

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 -------------------------------------------- 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/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 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

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. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- 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/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 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

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. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- 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/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 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

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 -------------------------------------------- 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/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 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

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. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- 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/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 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

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. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- 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/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 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

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? Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- 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/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 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

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 ---------------------------------------------- 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/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 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

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. ---------------------------------------------- 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/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 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

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. ---------------------------------------------- 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/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 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

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 ---------------------------------------------- TRY TRAINERROAD RISK FREE! 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/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 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

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 ---------------------------------------------- TRY TRAINERROAD RISK-FREE 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/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 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

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 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

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/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

BWR Asheville winner Sofía Gomez Villafañe 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/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. Sofía'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 Sofía 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

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

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/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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

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

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. Stöggl, 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

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/3smiBIaTrain 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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 Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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!

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet 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

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 SYSTEMTrainerRoad 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

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 SYSTEMTrainerRoad 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

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 SYSTEMTrainerRoad 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

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 SYSTEMTrainerRoad 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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