Shows
Ask a Cycling Coach Podcast - Presented by TrainerRoadUNBOUND GRAVEL PREVIEW + RACE NUTRITION TIPS | Dietitian ALEX LARSON | Ask a Cycling Coach 533🚀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 Trai...2025-05-291h 03Ask a Cycling Coach Podcast - Presented by TrainerRoadSHOULD YOU IGNORE FTP?? | Ask a Cycling Coach Podcast 526Try 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 Systems2025-04-0349 minAsk a Cycling Coach Podcast - Presented by TrainerRoadZONE 2 + HEART RATE MYTHS FOR CYCLISTS| Ask a Cycling Coach Podcast 525Try 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...2025-03-2754 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSTAGE 6 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 523Try 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 Stage...2025-03-2215 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSTAGE 5 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 522Try 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...2025-03-2120 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSTAGE 4 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 521Try 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...2025-03-2016 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSTAGE 3 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 520Try 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) L...2025-03-1914 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSTAGE 2 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 519Try 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...2025-03-1818 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSTAGE 1 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 518Try 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...2025-03-1721 minAsk a Cycling Coach Podcast - Presented by TrainerRoadPROLOGUE RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 517Try 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 P...2025-03-1720 minAsk a Cycling Coach Podcast - Presented by TrainerRoadCAPE EPIC 2025 | PREVIEW | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 516Try 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...2025-03-1428 minAsk a Cycling Coach Podcast - Presented by TrainerRoadNutrition Tips for Cyclists from Registered Dietician Alex Larson | Ask a Cycling Coach Podcast 514Try 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...2025-02-271h 10Ask a Cycling Coach Podcast - Presented by TrainerRoadRacing Smart & Overcoming Mental Blocks | Pro Tips with Hannah Otto | Ask a Cycling Coach Podcast 513Try 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 Issues2025-02-201h 28Ask a Cycling Coach Podcast - Presented by TrainerRoadZWIFT + TrainerRoad Integration is LIVE! | Ask a Cycling Coach Podcast 512Zwift + 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 fol...2025-02-1027 minAsk a Cycling Coach Podcast - Presented by TrainerRoadWHY YOUR FTP IS DROPPING | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 511Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
(00:00) Welcome!
(00:29) Analyzing Mattheu’s FTP Drop
(01:19) The Connection Between FTP and TSS
(03:03) How Consistency Affects FTP
(05:38) Structured vs. Unstructured Workouts
(07:58) Monthly Breakdown of Training
(15:56) Tips to Raise Your FTP
In today's episode, Coach Jonathan dives into the d...2025-02-0620 minAsk a Cycling Coach Podcast - Presented by TrainerRoadA PRO CYCLIST’S GUIDE TO INJURY RECOVERY | Hannah Otto | Ask a Cycling Coach Podcast 510Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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...2025-01-301h 27Ask a Cycling Coach Podcast - Presented by TrainerRoadCYCLING TRAINING TIPS FROM A PRO | Alex Wild | Ask a Cycling Coach Podcast 509Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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 who...2025-01-1638 minAsk a Cycling Coach Podcast - Presented by TrainerRoadHow UCI EDR World Champion Alex Rudeau Uses TrainerRoad | Ask a Cycling Coach Podcast 498Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
00:00 Welcome!
00:12 Understanding Enduro Racing
00:33 Alex Rudeau's UCI EDR World Championship Win
01:54 Alex’s Training Regimen and Power Metrics
05:18 Technical Skills and Strength Training for Enduro Racing
08:17 Interval Training and Race Preparation
14:57 EDR Nutrition and Hydration Strategies
16:58 Carbohydrates, Salt, and Caffe...2024-10-2834 minAsk a Cycling Coach Podcast - Presented by TrainerRoadTraining & Illness, Sunscreen & Performance, Why You’re Getting Dropped, and More - Ask a Cycling Coach Podcast 490- Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
00:00 Welcome!
00:42 Hannah's Recent Illness and Racing Challenges
02:22 Managing Illness While Training and Racing
05:45 The Importance of Rest and Recovery
23:48 Listener Question: Sunscreen and Performance
41:49 Analyzing the Impact of Sunscreen on Sweating
43:30 Personal Experiences with Sunscreen
50:23 The Importance of Reapply...2024-09-051h 23Ask a Cycling Coach Podcast - Presented by TrainerRoadSBT GRVL, Gravel Strategy and Equipment, and More - Ask a Cycling Coach Podcast 489- Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
(00:00) Welcome!
(00:20) SBT GRVL Race Details and Personal Experience
(01:55) Course Description and Women's Race Drama
(05:13) Race Strategy and Power Management
(07:23) Group Dynamics and Pacing
(23:01) Mechanical Issues and Lessons Learned
(25:41) How to Turn a Bad Race Around
(26:42) Tire Plug Options...2024-08-291h 21Ask a Cycling Coach Podcast - Presented by TrainerRoadHigh-Carb Gut Training for Cyclists, Best Protein Sources and More - Ask a Cycling Coach Podcast 488- Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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
(0:30:2...2024-08-221h 13Ask a Cycling Coach Podcast - Presented by TrainerRoadHow Melisa Rollins Won the Leadville 100 MTB - Ask a Cycling Coach Podcast 487- Lifetime GP Leadville Recap Video:
- Melisa’s Instagram:
- Twenty24 Team Instagram:
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// TOPICS COVERED
(0:00) Welcome!
(0:18) Melisa’s Leadville History
(6:47) How Melisa got a pro contract
(8:58) How road racing helped Melisa win Leadville
(12:41) Melisa’s unconventional Leadville pacing plan/approach
(17:03) Melisa’s Nutrition Plan2024-08-1551 minAsk a Cycling Coach Podcast - Presented by TrainerRoadHow to Race the Leadville 100, Elevation and FTP, Nutrition, and More - Ask a Cycling Coach Podcast 486- 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
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// 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 C...2024-08-0820 minAsk a Cycling Coach Podcast - Presented by TrainerRoadHigh-Dose Carbohydrate, Homemade Drink Mix, and More - Ask a Cycling Coach Podcast 485Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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 wh...2024-08-0151 minAsk a Cycling Coach Podcast - Presented by TrainerRoadTiffany Keep - Qualifying for The 2024 Paris Olympics! - Ask a Cycling Coach Podcast 481Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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...2024-07-0436 minAsk a Cycling Coach Podcast - Presented by TrainerRoadProtein for Cyclists and Sodium Loading with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 479Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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...2024-06-201h 04Ask a Cycling Coach Podcast - Presented by TrainerRoadHow Hannah Otto Nearly Won Unbound Gravel! - Ask a Cycling Coach Podcast 478Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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 f...2024-06-131h 37Ask a Cycling Coach Podcast - Presented by TrainerRoadAutomatic Suspension That Makes You Faster? - Rockshox Flight Attendant - Ask a Cycling Coach Podcast 477Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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 se...2024-06-131h 13Ask a Cycling Coach Podcast - Presented by TrainerRoadWorld-Tour Cyclist Nutrition and Scientific Research with Dr. Tim Podlogar - Ask a Cycling Coach Podcast 476Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
(0:00) Welcome!
(0:48) Tadej Pogacar from Tim’s perspective
(04:07) What does Pogacar do uniquely
(06:57) Tim's current work on heat and carbs
(09:57) Does heat affect carb absorption?
(13:18) Are products with menthol effective at lowering core temp
(15:57) Implications of modern high carb/sodium intake
(17...2024-05-3059 minAsk a Cycling Coach Podcast - Presented by TrainerRoadHow to Build a Race-Day Nutrition Plan, Supplements Worth Paying For, and More - Ask a Cycling Coach Podcast 475Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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
...2024-05-231h 29Ask a Cycling Coach Podcast - Presented by TrainerRoadTapering, Fitness Plateaus, Doping, and More – Ask a Cycling Coach Podcast 474Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// 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
...2024-05-161h 17Ask a Cycling Coach Podcast - Presented by TrainerRoadWhy FTP is King, New Bicarbonate Study, Apple Cider Vinegar, and More – Ask a Cycling Coach Podcast 473Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
(0:00) Welcome!
(2:00) What Alex has learned from up & down results
(9:38) The risks of focusing on weight and losing weight for cyclists
(22:59) Is Matt Beers unbeatable in the Lifetime Grand Prix?
(48:56) New Maurten bicarbonate study - does this change everything?
(1:07:52) A shocking study about apple...2024-05-091h 24Ask a Cycling Coach Podcast - Presented by TrainerRoadOlympian Savilia Blunk: Paris 2024 Olympics Training and Qualification – Ask a Cycling Coach PodcastTry TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
(0:00) Welcome!
(3:59) How to be process driven when results matter
(10:00) What sort of interval training do olympic XCO athletes do?
(11:51) Are the American XC MTB athletes peaking too early for the 2024 Paris Olympics?
(13:47) How Savilia prepared for the heat in the Brazilian UCI World Cup races
(15:58) Savilia’s equipment and nutr...2024-05-0719 minAsk a Cycling Coach Podcast - Presented by TrainerRoadSleep for Athletes, Creatine for Cyclists, Fitting in Strength Training, Beets for Cyclists - Study Review – Ask a Cycling Coach Podcast 472Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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// TOPICS COVERED
(0:00) Welcome!
(0:37) Is sleep hygiene overrated? Bonnar, et al., 2018
(16:19) Does creatine *not* improve cycling performance? Barranco-Gil, et al., 2024
(41:24) Order of strength and endurance training, Lee, et al., 2020
(01:06:47) Beetroot juice: Does it actually help with heat?
// RESOURCES MENTIONED
- https...2024-05-021h 26Ask a Cycling Coach Podcast - Presented by TrainerRoadHigh Carb Adaptation and Limits with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 469Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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(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 di...2024-04-171h 19Ask a Cycling Coach Podcast - Presented by TrainerRoadHeat Training, CO2 Tolerance, Race Intensity and More with Hannah Otto – Ask a Cycling Coach Podcast 468Try TrainerRoad risk-free! 👉 www.TrainerRoad.com
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(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 t...2024-04-041h 16Ask a Cycling Coach Podcast - Presented by TrainerRoadTraining Repeatability, Nutrition, and Equipment with Pete Morris – Ask a Cycling Coach Podcast 467Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com
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(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 im...2024-03-2857 minAsk a Cycling Coach Podcast - Presented by TrainerRoadRed Light Green Light is Live! + Training Fatigue Discussion with Alex Wild – Ask a Cycling Coach Podcast 466Try Red Light Green Light risk-free! 👉 www.TrainerRoad.com
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(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!
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- See h...2024-03-2136 minAsk a Cycling Coach Podcast - Presented by TrainerRoadTour de France at 58 Years Old, Pro Cycling Nutrition, Pyramidal Training – Ask a Cycling Coach Podcast 464// SHARE AND RATE THE PODCAST!
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(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 i...2024-03-071h 13Ask a Cycling Coach Podcast - Presented by TrainerRoadHow to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 463// SHARE AND RATE THE PODCAST!
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(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
2024-02-292h 36Ask a Cycling Coach Podcast - Presented by TrainerRoadOvertraining vs. Overreaching, Fatigue, Collagen, and More – Ask a Cycling Coach Podcast 462// SHARE AND RATE THE PODCAST!
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(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...2024-02-221h 34Ask a Cycling Coach Podcast - Presented by TrainerRoadSleep Deprivation, How Pro Cyclists Train, Perfectionism, Fat vs. Carbs vs. Lactate – Ask a Cycling Coach Podcast 459// SHARE AND RATE THE PODCAST!
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(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...2024-01-251h 44Ask a Cycling Coach Podcast - Presented by TrainerRoadDo 30/30s Make You Slower, Rest vs. Taper Weeks, and More – Ask a Cycling Coach Podcast 453// SHARE AND RATE THE PODCAST!
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(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...2023-12-141h 25Ask a Cycling Coach Podcast - Presented by TrainerRoadThe 80% Rule, Peaking, Numb Hands, Z2 and Entertainment in TrainerRoad – Ask a Cycling Coach Podcast 450Video 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 coac...2023-11-231h 13Ask a Cycling Coach Podcast - Presented by TrainerRoadMasters Cyclist Training Plans and TrainerRoad Product Updates! – Ask a Cycling Coach Podcast 448This 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 Mas...2023-11-0928 minAsk a Cycling Coach Podcast - Presented by TrainerRoadHow to Train Willpower For Endurance Athletes – Ask a Cycling Coach Podcast 446Share 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 li...2023-10-2632 minAsk a Cycling Coach Podcast - Presented by TrainerRoadTop 10 at Leadville with TrainerRoad - Kate McLaughlin – Ask a Cycling Coach 436Share 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 TRAI...2023-08-2315 minAsk a Cycling Coach Podcast - Presented by TrainerRoadBig Moves on the Final Day! - ST6 Stage 6 – Ask a Cycling Coach Podcast 431Share 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://trainerr...2023-07-1810 minAsk a Cycling Coach Podcast - Presented by TrainerRoadBig Gamble Paid Off! - ST6 Stage 5 – Ask a Cycling Coach Podcast 430Share 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://trainerr...2023-07-1813 minAsk a Cycling Coach Podcast - Presented by TrainerRoadChange in Strategy! - ST6 Stage 4 – Ask a Cycling Coach Podcast 429Share 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://trainerr...2023-07-1615 minAsk a Cycling Coach Podcast - Presented by TrainerRoadQueen Stage Redemption! - ST6 Stage 3 – Ask a Cycling Coach Podcast 428Share 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://trainerr...2023-07-1513 minAsk a Cycling Coach Podcast - Presented by TrainerRoadBig Mistake! - ST6 Stage 2 – Ask a Cycling Coach Podcast 427Share 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 v...2023-07-1414 minAsk a Cycling Coach Podcast - Presented by TrainerRoadTop 10 for Coach Jonathan?! - ST6 Stage 1 – Ask a Cycling Coach Podcast 426Share 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...2023-07-1313 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadBurn More Calories, Threshold Workouts, Crosswinds, and More – Ask a Cycling Coach 402Share 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? 2023-02-091h 46
Ask a Cycling Coach Podcast - Presented by TrainerRoadRunning for Cyclists, TrainerRoad Secret Tips, and More – Ask a Cycling Coach 401Share 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/k3IIJ...2023-02-021h 36
Ask a Cycling Coach Podcast - Presented by TrainerRoadAre These Habits Ruining Your Training? – Ask a Cycling Coach 397Share 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...2023-01-051h 04
Ask a Cycling Coach Podcast - Presented by TrainerRoadAI FTP Detection, Altitude Training, CHO Periodization and More – Ask a Cycling Coach 392🎉 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 res...2022-12-0149 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadFinal Recap (Stage 7): TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 337After 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. 2021-10-2419 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadStage 6 Recap: TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 336The 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/3dIRClW2021-10-2314 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadStage 5 Recap: TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 335Stage 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 ...2021-10-2212 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadStage 4 Recap: TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 334Stage 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...2021-10-2112 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadStage 3 Recap: TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 333Stage 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...2021-10-2015 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadStage 2 Recap: TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 332The 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...2021-10-1913 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadStage 1 Recap: TrainerRoad Athletes Race the 2021 Absa Cape Epic - Ask a Cycling Coach 331With 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...2021-10-1811 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadTrainerRoad Athletes Race the 2021 Absa Cape Epic: Prologue Recap - Ask a Cycling Coach 330Beginning 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...2021-10-1712 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadPolarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299Polarized 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 9:532021-03-121h 37
Ask a Cycling Coach Podcast - Presented by TrainerRoadFTP Testing and The TrainerRoad Ramp Test: A Comprehensive Guide – Ask a Cycling Coach 158A comprehensive guide to fitness testing, why we created a new test, pro tips for your next fitness test and more in Episode 158 of the Ask a Cycling Coach Podcast ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Ask a Cycling Coach Podcast Facebook Group Lost & Found Gravel Grinder Preview Carson City Off-Road Live Podcast Recording! Workout Scrubbing Feature Plug What is the TrainerRoad Ramp Test? Why sustained effort tests may not be the best format for you How to find your FTP with a ramp test Why the TrainerRoad Ramp Test wa...2018-05-311h 29
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 91 – TrainerRoad Podcast – Special Guest: Clif Bar Team's Pete "Thor" Morris• TrainerRoad is hiring! www.TrainerRoad.com/jobs • Athen's Twilight Criterium preview • Criterium race strategy • How to know if you should get in a breakaway or not • How to make a breakaway stick • How to know if your breakaway will last or not • When should you take a pull? • How long should your pulls be in a group? • Tactics to reposition yourself in a group • Criterium tactics for triathletes • How you should race if you are a Cat 5 • How to stay safe in a group • How triathletes can put roadies in the hurt box • How to prepare for "The Death Ride" • How to pace a big day in the m...2017-04-141h 14
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 90 – TrainerRoad Podcast• Our new training tool! chillow.trainerroad.com • Nate's weird anti-snoring test • Muscle biopsy update • How to pick your races based off of your strengths • Are power meters valuable on mountain bikes? • Should single speed MTB riders use power meters? • When should you try to lose weight and when you should try to build power • When and what should you eat before a race • What type of food should you eat when riding? • How to adjust your training plan for a work trip • Is it bad to stick to a single race course? • How to branch out and find races that fit your skills • The be...2017-04-071h 03
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 83 – TrainerRoad Podcast• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days • How to prepare for a mountain bike stage race • The best way to train for Dirty Kanza • Should you train differently for shorter TTs? • Is it bad to pause a workout and return to it later in the day? • What's the best way to train for Leadville? • How to use TrainerRoad for Duathlon training • If you could...2017-02-241h 14
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 81 – TrainerRoad Podcast• TrainerRoad Podcast Ride Day! • What are "openers"? • How to train the day before a race • How to train if you don't plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad & Jonathan • What our ideal training setups are • What is the best trainer table? • What are the best headphones to use on the trainer? • How does your true VO2Max compare to a suggested one provided by your Garmin? • How to train for sprints • Is it wrong to ride hard early in the year? • Can training twice per day make you faster? •...2017-02-091h 04
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 069 - TrainerRoad Podcast• Can you replace a workout with a commute? • Does commuting count? • Does an espresso shot negatively impact my morning workout? • Are power zones different than heart rate zones? • Which is best, power or heart rate? • If you have to skip a workout, how do you choose which workout to skip? • Is it bad to train more than prescribed? • How to not get dropped • How to improve your climbing • Why do different apps give me different power readings? • How does TrainerRoad calculate Normalized Power (NP)? • How to do single leg drills without clipless pedals • Should you skip pedaling drills? • Are rollers bad for your training? • Whi...2016-11-241h 02
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 067 - TrainerRoad Podcast• Should you not train with sore muscles? • Is soreness a sign of fatigue? • How to reduce soreness • How to train for a stage race • Is it best to train for a TT or the road race in a stage race? • Does non-alcoholic beer hurt recovery? • Can you skip base training? • How to know if you have a good aerobic base • How to train for two peaks in one year • How to train for an IRONMAN with road racing • Can you use TrainerRoad outside? • How to follow a TrainerRoad workout outside • What is the best workout for a half ironman and a full ironman • Do you ne...2016-11-1051 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 062 - TrainerRoad Podcast• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road riding • How to deal with delays in resistance on a trainer • Can sweat ruin your bike? • Why are longer efforts hard for some riders? • How to adjust your workout if an interval is too hard • How long should your offseason be? • Training while traveling • What to do if your training isn't translating to the road • Marginal gains for time trials • Mental forti...2016-10-141h 07
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 054 - TrainerRoad Podcast• How to maintain fitness in the off season • How to recover physically and mentally between seasons • What are "openers"? • What workout should you do before a race? • Is it bad to work out the day before a race? • The science behind openers • How to identify strengths and weaknesses • Should you train your weaknesses or strengths? • How to simulate a course with TrainerRoad • Why it's better to do intervals than emulate a race course • How power meters work • Do crank-based power meters measure differently then pedal or hub-based? • How much does drivetrain efficiency affect power data • What is Everesting? • How to train for an Everesting attemp...2016-09-081h 05
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 048 - TrainerRoad Podcast• How to upload outdoor rides to TrainerRoad • What are TrainerRoad training camps? • How to learn MTB skills • How to train for cyclocross • how to transition to cyclocross from road • Can you play video games while you train? • How to mix entertainment with your training • What type of stretching should you do after training? • Best stretches for cyclists • How to maintain fitness in the off season • How to use your offseason to get faster • Is positioning important when training indoors? • Which riding position is best to train in? • Which cadence is best? • Is it best to train at an ideal cadence, or the cadence you'll ride at...2016-07-291h 03
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 044 - TrainerRoad Podcast• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you've lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an IRONMAN bike leg • How to set up your gearing for an IRONMAN • What to do if your legs feel like they are getting tired before cardio • What to do if your cardiovascular system gives out before your legs • How to manage training stress • Is VirtualPower accurate or precise? • How does VirtualPower compare to a power meter • How to get precise power dat...2016-07-011h 04
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 042 - TrainerRoad Podcast• The Epic Rides Carson City Off Road • Mountain Biking in Tahoe • TrainerRoad Android leak on Snapchat • What equipment makes you faster? • Tips to make yourself more efficient on the bike • How to keep up with a group ride • Group ride tactics • How to recover from an injury • How to train while injured or recovering • How to train after a goal event • How to transition to the off season • How to make sure you don't lose fitness in the off season • What is Heart Rate Max (HR Max)? • Is an increase in HR Max good or bad? • How to plan a training block • How to get fa...2016-06-171h 05
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 041 - TrainerRoad Podcast• Can less high intensity training replace more low intensity? • Is low intensity or high intensity training better? • How to prepare for an event with limited time • How to adjust the KICKR with TrainerRoad • Does gearing matter with smart trainers? • How to pick a cycling training plan • How to adjust a training plan for a busy schedule • Does running make you a faster cyclist? • Cross training for cyclists • How to improve your FTP • How to prioritize your training • How to train with limited time • How mental is the sport of cycling? • Does bike handling really matter? • Is nutrition or training more important for athletes? • How...2016-06-091h 04
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 040 - TrainerRoad Podcast• How to warm up for mountain bike races • How to train for fast race starts • How to train for CX and XC MTB • How to use TrainerRoad as a group • How to use TrainerRoad for Duathlon training • How to set up a training space • Using a TV with TrainerRoad • Individual leg drills for cyclists • High inertia vs. low inertia trainers • Which trainer is most quiet? • How to train with a newborn baby in the house • How to recover after an IRONMAN • Is saddle numbness normal? • How to pick the best saddle • How to stand up on the trainer2016-06-031h 08
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 039 - TrainerRoad Podcast• Is it okay to use on old bike on the trainer? • What to know if you are using two different power meters • Are smart trainers better than power meters? • What is supercompensation • How to use supercompensation in your training • What is the best smart trainer? • Are smart trainers worth it? • How to train for long, steady climbs • How TrainerRoad workouts are named • How to avoid flat tires on the trainer • Are trainer tires better than normal tires? • How to set up your tire for the trainer • Can you expect big improvements when starting structured training? • How much improvement is normal? • How to recover from a workout...2016-05-2751 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 038 - TrainerRoad Podcast• What is a power-to-weight ratio in cycling? • Are heavy cyclists slow? • Is weight important in criterium and road racing? • How to win a race even if you’re heavy • How to balance fatigue and training load • How to taper for an event • How to structure your training plan • What is supercompensation? • Are electronic groupsets better than mechanical? • Is cadence more important than power? • Which cadence is ideal in cycling? • Training for weaknesses or strengths • How to train without a specific event in mind • Training for casual cyclists • How to have smoother power output • Why is my power output so inconsistent? • How to use TrainerRoad outdoors • Ho...2016-05-241h 00
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 036 - TrainerRoad Podcast• TrainerRoad is on Snapchat! • TrainerRoad at Sea Otter • How to get faster • How to raise your FTP • Is speed irrelevant when training inside? • How to measure improvement for cyclists • Where to start with a cycling training plan • How power meters work • How single leg power meters work • Is alcohol bad for athletes? • Is beer a good recovery drink? • How much alcohol is too much for cyclists? • How to use TrainerRoad in a gym when travelling • What is Heart Rate Max (HRM)? • How to use heart rate data • Can you increase your max heart rate? • How to know when to chase down a breakaway • Race tactics fo...2016-05-171h 00
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 035 - TrainerRoad Podcast - Bike Setup with Specialized's Brad CopelandBrad Copeland of Specialized Factory Racing is one of the only mechanics trusted with building and working on Specialized's top MTB and triathletes' bikes. Brad tells us how the pros set up their bikes so we can get faster. For more information on this conversation and links to all the products mentioned, see this post on our blog: http://blog.trainerroad.com/fast-tires-choices/2016-05-1151 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 032 - TrainerRoad Podcast• Weight loss for cyclists • How to use Training Peaks with TrainerRoad • How to measure your body fat • How a power meter works • Does low cadence affect power readings? • How to maintain fitness • How to deal with a plateau in fitness • How to use rollers with TrainerRoad • Do rollers make you faster? • Are rollers better than trainers? • How to raise your FTP • In which racing category should you start? • How to keep training with a newborn in the family • How to balance training and family • Does burping affect heart rate? • How to estimate your FTP • How to build fitness and train for road racing • Which build plan...2016-04-1559 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 030 – TrainerRoad Podcast• How to use a smart trainer with TrainerRoad • How cadence affects electronic trainers • How to lose weight while retaining muscle • How to count calories for cyclists • How to know if you are sugar adapted • How to reduce reliance on sugar • How to use TrainerRoad with a coach • How to make your own custom workouts • How to use VirtualPower • Why does indoor FTP differ from outdoor FTP? • How to set up your trainer • How to adjust the intensity of a workout in TrainerRoad • What cadence should you ride at? • Is low cadence better than high cadence? • What gear should you use on an electronic trainer? • Ho...2016-04-041h 04
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 029 – TrainerRoad Podcast• How to perform an FTP Test • Which FTP Testing protocol is best • How to train when you're sick • Can you train too much? • What is overtraining? • How to avoid overtraining • Can you use TrainerRoad outdoors? • What is an LSCT? • How to tell if you're in good form or not • How fasted training works • What does your body due during fasted training? • Is fasted training only effective in the morning? • How long do you have to not eat for fasted training to work? • Does pushing through a bonk make you faster? • What to watch when you're on the trainer • How to adjust your workouts if your FTP...2016-03-271h 02
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 020 – TrainerRoad Podcast• How to train for a triathlon with TrainerRoad • What time of day is the best time to train? • Does bike geometry affect power output? • Can you compare power from one cyclist to another? • Does running make you a slower cyclist? • How to take an FTP test? • Using ERG mode during an FTP test? • What is the best gearing for indoor training? • Do electronic trainers increase your cadence? • How to quantify cross-training for cycling • How to use walking for recovery and training for cyclists • Do electronic trainers cause injuries? • Are smart trainers detrimental? • How to improve core strength for cycling • Does old age affect FTP and VO2 Max...2016-01-271h 03
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 017 – TrainerRoad Podcast• How sleep affects recovery • How to improve power at VO2 Max • Is DNA Testing valuable for cyclists? • Can I substitute low intensity workouts for high intensity workouts? • Does high intensity training ruin base training? • How to use a mag trainer with TrainerRoad • How to prepare for a sportive or gran fondo • How to perform an FTP test • How to extend the length of a workout • How to raise your FTP • How to do base training for triathlon • How to adjust your training volume • How long should each phase of training take? • How to train for a season of racing • How to pick a base training plan •...2016-01-151h 02
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 018 – TrainerRoad Podcast• How to adjust your training after a severe injury or illness • How to balance your training between low and high intensities • How to use resting heart rate to understand your performance • How to shorten a training plan • How to use rollers and TrainerRoad • Are rollers better than trainers? • How to base train for mountain biking • How to use indoor training for mountain biking • Is distance important for indoor training? • How to adjust a training plan for a busy schedule • How to use TrainerRoad to train for triathlon • High intensity training for endurance athletes • Why is my indoor FTP different than my outdoor FTP? • How to p...2016-01-131h 02
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 016 – TrainerRoad Podcast• How to set up your Garmin for triathlon • Is fasted training bad? • How to do hill repeats • How TrainerRoad structures their workouts • How important is weight in cycling • How to train with limited time • How to pace an Ironman • How to maintain fitness with a busy work schedule • How to not get dropped on a group ride • How to do base training for triathlon • How to shorten your training plan • How to lose weight during the base phase • How to train in between races • How to transition from one training plan to another • Is it normal to see your FTP drop in the off season? • How...2016-01-031h 06
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 014 – TrainerRoad Podcast• How does sitting at a desk affect my recovery? • How to get the most out of every interval • Lactate threshold vs. training with power • Individual Leg Drills • How to add swimming and running to TrainerRoad triathlon training plans • How to train for a Gran Fondo • How to train for an epic training camp • How to train for a season of road racing • How to prioritize your season's races • How to train during a business trip or vacation • How to calculate power zones • Should I avoid tempo or, "grey zone" training? • How to incorporate sports into your cycling training plan • Why you should follow a structur...2015-12-091h 01
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 013 – TrainerRoad Podcast• How much improvement should I expect in my FTP? • Should you expect a decline in FTP during the off season? • How do I raise my FTP? • How to add swimming and running workouts to TrainerRoad training plans? • Should masters athletes do high intensity intervals? • How to adapt a triathlon training plan for duathlon • How to do form sprints • Reverse periodization • Running as cross training for cyclists • Nutrition planning for base training • Weight training for cyclists • Using a TT bike on the indoor trainer • How do I compare heart rate zones to power zones? • How often should I assess my FTP? • How to shorten your training p...2015-12-031h 02
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 011 – TrainerRoad Podcast• How to use your FTP to build a race plan • How to structure your work / recovery weeks in a cycling training plan • How to adjust your training plan if you aren't improving • How to incorporate commuting into my base training? • How to follow TrainerRoad's Sweet Spot Base training plan • How to maintain peak fitness for a long period of time • How to shorten your training plan when you're time crunched • How to accommodate a training camp in the middle of your training plan • How to prioritize races in your race season • How to avoid heart rate spikes • Which heart rate monitors are best for...2015-11-1958 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 010 – TrainerRoad Podcast• Numbness in teeth and gums during high-intensity intervals • Is base training necessary? • How to know when you've 'peaked'? • What is TSS and how does heart rate affect TSS? • Ironman bike training for runners • How weight training can improve cyclists' bone density • How to stay motivated with indoor training • How to choose between sweet spot and traditional base training • How to use heart rate for cyclists • How to adjust your training when tired • How to know when to adjust the intensity of a workout • How to avoid training in the 'grey zone' / why interval training works • How to measure your lactate threshold • How cadence af...2015-11-1257 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 009 – TrainerRoad Podcast• How to become a faster climber • Why you should get rid of needless tension in your body when training • How to ride faster in the flats • How to choose between oval and standard chainrings • How to plan your meals around training • How to train for cycling at an old age • How to manage training stress • Why you should always train with a power meter • Why mid-season slumps happen and how to manage them • How to train for a long event with short training • How to control your electronic trainer with your power meter • Why does my power meter read differently than my electronic train...2015-11-041h 03
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 007 – TrainerRoad Podcast• How to plan your nutrition for training • How to become a faster climber • How to add volume when training for cyclocross • What to eat before training in the morning • How to become a faster cyclist in less time • How your base training plan will make you faster • How to recover after an Olympic Distance Triathlon • How to adjust your training after vacation • How to extend your base training • What is ultra endurance racing • How does FTP relate to VO2 Max • How to train for a full Ironman • Can I skip base training • How to train for Leadville • How to use TrainerRoad outdoors • How to...2015-10-201h 23
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 005 – TrainerRoad Podcast – IRONMAN Triathlon Champ Liz LylesWe talk faster bike splits and how to be a faster triathlete with multi-time IRONMAN Champion and 7th place Kona finisher Liz Lyles in this special episode of the TrainerRoad Ask a Cycling Coach podcast.2015-09-3042 min
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 004 – TrainerRoad Podcast – Time Trialist Justin RossiWe talk faster time trialling with nationally ranked Cat 1 time trialist and road cyclist In this special episode of the TrainerRoad Ask a Cycling Coach podcast.2015-09-281h 12
Ask a Cycling Coach Podcast - Presented by TrainerRoadAsk a Cycling Coach: 001 – TrainerRoad Podcast• How to structure a cycling training plan • How to use heart rate zones in conjunction with power zones • What is the optimal cadence? • How to avoid and deal with Burnout • How to use Training Stress Score (TSS) • Bike fit and proper riding position • How to use heat training for cyclists • How to train for a Half-IRONMAN • Pacing strategies for endurance riders • How to train for Cyclocross season • How to follow TrainerRoad training plans outdoors • Power output discrepancy between indoor and outdoor training • How to train for Criterium racing • Using TrainerRoad with Sufferfest videos • Nutrition guidelines for cyclists • How to follow your training plan on vacation •...2015-08-1750 min