The Time-Crunched Cyclist Podcast by CTS

We're Leveling Up — Here's What's Coming

Fri, 13 Mar 2026 16:00:00 -0700

Should Cyclists Use Different Power Zones for Indoor vs Outdoor Training? (#294)

Wed, 18 Feb 2026 04:00:00 -0800

OVERVIEW
Cyclists almost always report a discrepancy between the power output and/or perceived exertion between indoor and outdoor cycling. Typically, this means struggling to achieve the same power output indoors than can be achieved outdoors for common workouts like FTP intervals or VO2 max efforts. Even easier Zone 2 rides can have higher RPE values (i.e., feel harder) indoors compared to outdoors. In Episode 294 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford reveals why indoor cycling feels harder, how you can narrow the gap between indoor and outdoor performance, and whether you should use different power training zones indoors vs outdoors.

TOPICS COVERED

Why indoor cycling feels harder than outdoor riding
Which types of cycling workouts are affected more by moving indoors
How to narrow the gap between indoor and outdoor performance
When to make different indoor and outdoor power training zones

RESOURCES

Indoor vs Outdoor Power Explained
Knowledge is Watt: https://www.instagram.com/knowledgeiswatt/
- Indoor vs Outdoor Power post
Can a Mismatch Between Course Gradient and Resistance Affect Performance When Using ERG Mode in a Zwift Workout?

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

How to Build VO2 max Year Round! (#293)

Wed, 11 Feb 2026 04:00:00 -0800

OVERVIEW
Should cyclists incorporate VO2 max work year round or focus VO2 max work on only select periods of the year? Coach Adam Pulford tackles this listener question in Episode 293 of "The Time-Crunched Cyclist Podcast". Key ideas include the fact that VO2 max is influenced by training at several different intensities, so you can work on VO2 max without always doing high-intensity intervals. When it comes to high-intensity intervals, Coach Adam provides guidance on scheduling workouts and rest days, provides examples of effective VO2 max interval workouts, and when it makes sense to adjust annual periodization plans to incorporate high intensity intervals at unconventional times of year.

TOPICS COVERED

VO2 max is influenced by all training intensities
Why you shouldn't train VO2 max intensity all year long
How training intensities work together
Sample Zone 5, high intensity workouts
Why you should do Zone 5 VO2 work at every two months
Other ways to build VO2 max off the bike

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Indoor Cycling: How to Prevent ERG Mode From Ruining Your Workouts (#292)

Wed, 04 Feb 2026 04:00:00 -0800

OVERVIEW
ERG Mode, or ergometer mode, is a feature on smart indoor cycling trainers that allows the trainer or connected app to set the resistance you experience as a rider. For interval workouts, for instance, ERG Mode will adjust the resistance so you stay at a constant target power output (e.g., 250 watts for 10 minutes). The downside to ERG Mode is that it can hinder your ability to conjure the internal motivation to achieve that power target, and if you can't maintain your cadence during an interval, you can end up in the "death spiral". In Episode 292 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford provides insights on when to use or not use ERG Mode, how to set up TrainingPeaks Virtual to avoid the death spiral, and other tips for maximizing the effectiveness of ERG Mode.

TOPICS COVERED

Pros and Cons of ERG Mode
Innovations in ERG Mode functions
Why you would want to use ERG Mode
Sample data file from ERG Mode workout

RESOURCES

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How Training VO2 max Also Increases FTP (and vice versa) (#291)

Wed, 28 Jan 2026 04:00:00 -0800

OVERVIEW
In Episode 291 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about the relationship between FTP and VO2 max training, particularly how and why targeting training to improve either will typically raise both.

TOPICS COVERED

Think of training intensities as a continuum, not as neat little boxes
Descriptions of primary energy systems
How FTP and VO2 max are directly related
How to organize training to maximize both FTP and VO2 max

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How To Level Up With Volume, Recovery, Strength, And Community (#290)

Wed, 21 Jan 2026 04:00:00 -0800

OVERVIEW
Although this is "The Time-Crunched Cyclist Podcast", we recognize that not everyone is time-crunched. In particular, we hear from lots of older cyclists who have more time to train now that they've retired or cut back their work hours, or their children have flown the nest. So, how do we apply some of the TCC methodologies for athletes who have some more time available? Coach Adam Pulford coaches lots of athletes in this exact scenario, and he has the techniques and information you need.

TOPICS COVERED

How to deepen your long ride
How to become A Recovery Hero
How to add in Strength Training
Finding Your Tribe

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Step-by-Step Guide to Creating an Annual Strength Training Plan (#289)

Wed, 14 Jan 2026 04:00:00 -0800

OVERVIEW
Endurance athletes are accustomed to building Annual Training Plans for the phases of their sport-specific training, but are less familiar with building annual training plans for strength training. If this is you, Episode 289 of "The Time-Crunched Cyclist Podcast" features Coach Adam Pulford taking you through the steps of creating and managing your annual strength training plan. He breaks it down for novices/beginners, cyclists who are familiar/experienced in the gym, and athletes who do not have access to gym facilities. He also reveals what not to do in various parts of the season.

TOPICS COVERED

Three types of strength training for cyclists:
- Novice/Beginner
- Advanced, for Endurance Performance with Gym
- Advanced, Endurance Performance, Limited Gym Equipment
Strength training phases with recommended set and rep ranges
Recommended strength exercise categories
Why cyclists shouldn't get stuck in a hypertrophy phase
What not to do when planning strength training as a cyclist

RESOURCES

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Step-by-Step Guide to Building An Annual Training Plan (#288)

Wed, 07 Jan 2026 04:00:00 -0800

OVERVIEW
Annual Training Plans are big-picture, long term plans that map out training phases to bring the athlete into key races, events, or time periods with peak form and freshness, which helps optimize performance. For some, these can be fun to map out, especially if you like spreadsheets and planning. Others find it boring, confusing, time-consuming. Either way, in Episode 288 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford takes you through the steps of creating and managing your annual training plan, and also reveals tricks of the trade to speed up the process and avoid common pitfalls.

TOPICS COVERED

Mapping out your annual training plan
Understanding periodization in training
Utilizing TrainingPeaks for planning
Common pitfalls in annual training plans

RESOURCES

Podcast Copy - TCC ATP Periodization Plan
The Comprehensive Guide to Creating an Annual Training Plan | TrainingPeaks
Annual Training Plan Methodologies – TrainingPeaks Help Center
Past Episode Explanations:
- Episode #46 = Periodization, Training Modalties & Planning https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000514294530
- Episode #212 - SweetSpot vs Polarized Training (and other Modalities) Explained: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000668322894

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Down to Earth New Year's Fitness Advice (#287)

Wed, 31 Dec 2025 04:00:00 -0800

OVERVIEW
The Holidays are just about over and the New Year is about to begin. If you had a ton of fun over the Holidays and you're feeling a bit soft around the middle and bit slower than you'd like, Coach Adam Pulford has some good news! You're fitness didn't disappear and those couple of extra pounds will likely melt away pretty quickly once you get back to normal training. If you've been piling on the miles over the past few weeks, he has some advice for how to start your year, too! All that, and a preview of what to expect in 2026 from CTS!

TOPICS COVERED

Highlights of the 2025 Time-Crunched Cyclist Podcasts
The truth about detraining and weight gain over the holidays
What to do in the New Year if you just completed a big year-end training block
What's changing with The Time-Crunched Cyclist Podcast for 2026!

RESOURCES

Trainright Membership:
- https://trainright.com/membership/
Coaching Consults:
- https://trainright.com/coaching-consultation/#
Detraining Episode:
- https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000632564156
Detraining Articles:
- https://www.cyclingweekly.com/fitness/the-science-of-detraining-and-retraining
Mental Health Episode(s):
- https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000555032338
- https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000555032338
About CTS:
- https://trainright.com/about/

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How to Train Anaerobic Capacity to Go Fast and Win, with Coach Tim Cusick (#286)

Wed, 24 Dec 2025 04:00:00 -0800

OVERVIEW
Anaerobic capacity is the work you can do above your lactate threshold. Another term for it is Functional Reserve Capacity (FRC), and it acts like a battery that contains a finite amount of energy that runs out quickly and must be recharged before a subsequent use. FRC is your high-intensity, explosive power for winning sprints, creating breakaways, closing gaps, and riding competitors off your wheel. In the final episode in this series with WKO Data Leader and Coach Tim Cusick, Tim and CTS Coach Adam Pulford discuss what FRC is, how to train it, the consequences of focusing on FRC (you may have to sacrifice some FTP for it), and therefore when and how much FRC work to incorporate into your training plan.

Topics Covered In This Episode:

Definitions of anaerobic capacity and functional reserve capacity (FRC)
Anaerobic Capacity adaptation from 1-2 weeks of training
Anaerobic Capacity adaptation from 2-5 weeks of training
Why FRC training intensities must be SUPER HARD!
Recommended interval workouts for FRC training
When to incorporate FRC workouts into your training

Resources

Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
Tim on IG https://www.instagram.com/tim.cusick_coach/
Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader,
codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim’s philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

How Quickly Can VO2 max Increase in Cyclists? with Tim Cusick (#285)

Wed, 17 Dec 2025 04:00:00 -0800

OVERVIEW
VO2 max or maximum aerobic capacity is your performance ceiling, but it is trainable and you can not only increase your VO2 max, but also the power you can produce at VO2 max, how long you can sustain that power, and the amount of work you can accomplish between lactate threshold and VO2 max. In Episode #285 of "The Time-Crunched Cyclist Podcast", coaches Adam Pulford and Basecamp's Tim Cusick discuss how VO2 max training works, the workout specifics necessary to increase VO2 max, and how to turn training into speed for real-world performance.

Topics Covered In This Episode:

How VO2 max responds to training
The relationship between lactate threshold, FTP, and VO2 max
What to expect after 1-2 weeks of VO2 max training
What to expect after 2-4 weeks and 4-8 weeks of VO2 max training
How to know when you've done enough VO2 max training
VO2 max workout structure: interval duration, total time-in-zone, frequency

Resources

Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
Tim on IG https://www.instagram.com/tim.cusick_coach/
Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

How Quickly Can Cyclists Increase Functional Threshold Power (FTP), with Tim Cusick (#284)

Wed, 10 Dec 2025 04:00:00 -0800

OVERVIEW
Following their episode on aerobic training, CTS Coach Adam Pulford and Tim Cusick (Head Coach at Basecamp and TrainingPeaks WKO Product Leader) dig into Functional Threshold Power (FTP) training in Episode #284 of "The Time-Crunched Cyclist Podcast". This is one of the clearest, accessible, and practical explanations of FTP training you'll ever hear. They talk about what's happening in your body, how long each phase of FTP training should take, what interval durations/frequencies/intensities to use, and what adaptations to expect if you're a relative beginner cyclist or a very experienced athlete.

Topics Covered In This Episode:

You are not your FTP!
What's happening in the first 2-4 weeks of FTP Training?
What you'll feel after 2-4 weeks of FTP Training
What's happening 4-8 weeks into FTP Training?
Diminishing returns after 10-12 weeks of FTP Training
Training intensity ranges for FTP workouts
Recommended durations for FTP intervals
Frequency of FTP Workouts per week

Resources

Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
Tim on IG https://www.instagram.com/tim.cusick_coach/
Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

How Quickly Can Aerobic Training Make You Fast, with Tim Cusick (#283)

Wed, 03 Dec 2025 04:00:00 -0800

OVERVIEW
"How long is this going to take?!" Everyone wants to know how long it takes for the training you do today to result in performance improvements you can see and feel on the road or trail. To find out, we called upon Tim Cusick, an elite coach and one of the data gurus behind TrainingPeaks WKO product. Together, Coach Adam Pulford and Tim explain how training stress leads to physiological strain, which causes fatigue and then adaptation. In this episode they look specifically at how quickly aerobic training results in measurable improvements in VO2 max, along with improvements in neuromuscular and metabolic processes.

Topics Covered In This Episode:

Stress vs. Strain
Two responses to training
Neural vs metabolic vs cardiovascular adaptations to training
Time to adaptation for aerobic system
How VO2 max increases from Zone 2 training
Why Time-Crunched Cyclists need some intensity during base training
Cadence workouts during base training

Resources

Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
Tim on IG https://www.instagram.com/tim.cusick_coach/
Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/

Guest Bio:

What's Happening In Your Body As You Recover From A Workout? (#282)

Wed, 26 Nov 2025 04:00:00 -0800

OVERVIEW
We all know recovery takes time, but how much time and what is going on internally while "recovery" is happening? How do factors like the duration and intensity of a workout affect the recovery process? What about nutrition and hydration during and after training, and finally, what about those fancy recovery tools and gadgets? Coach Adam Pulford breaks down the science of recovery, what's going on in your body that constitutes "recovery", and how long it's going to take based on your fitness level, the specifics of your workout, and more.

TOPICS COVERED

Acute vs. Long-Term Recovery
Timeline for post-workout recovery (Zero to 72 hours)
Effects of intensity, duration, and frequency on recovery timeline
Role of nutrition in recovery
Hydration requirements during recovery
Protein for acute recovery
Keys to long-term recovery (weeks and months)

RESOURCES

Science of Recovery & Timelines:
- Nutrition and acute recovery
Role of Carbohydrates in Recovery Timelines:
- Carbohydrates for training and competition - PubMed
Two-a-Day Training:
- Benefits and Risks of Two-a-Day Training for Cyclists - CTS
DOMs:
- Delayed onset muscle soreness : treatment strategies and performance factors - PubMed

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Going Pro: The Data Behind Nathan Cusack's Journey From Juniors to EF Education-Aevolo

Wed, 19 Nov 2025 04:00:00 -0800

OVERVIEW
Nathan Cusack is an emerging talent in road racing, having won his first European race in 2025, racing for Team USA at Tour de l'Avenir, and ending the season by signing on with EF Education-Aevolo. Nathan has been a CTS Athlete coached by Adam Pulford for four years, and as he makes his transition to the U23 Elite ranks and a top international development team, it's time to take a look at what it takes to go from Junior to Pro in cycling.

In Episode 281, Coach Adam Pulford and Nathan reveal the power numbers required to reach the podium in international U23 races, the progression of annual training hours required to go pro, and how the young rider learned the race craft necessary to win against the best in the world.

Topics Covered In This Episode:

Nathan's start in road racing
Progression of annual training hours from Junior to Pro
Power outputs indicative of an emerging talent in road cycling
What wins races: race craft vs. power output?
How to learn race craft in the United States
Joining EF Education-Aevolo

Resources

Nathan Cusack on IG: https://www.instagram.com/nathancusack_/
EF Education/Aevolo Announcement: https://www.efeducationaevolo.com/racing/new-rider-alert-nathan-cusack-steps-up-with-ef-education-aevolo/

Guest Bio:

Raised in the Washington D.C. area and progressing from cyclocross to road cycling as a teenager, Nathan Cusack rode for DC Velo as a junior and Kelly Benefits Cycling Team as a U23. The 20-year-old had a breakthrough season in 2025, securing his first European road racing victory in Spain, making his debut in the prestigious U23 race, Tour de l'Avenir, and ending the year with a well-deserved 2026 contract with EF Education-Aevolo.

Currently in his third year of studying at the University of Vermont, where he is pursuing a four-year degree in data science, he joins the EF Education-Aevolo team as a rider of genuine potential and a swift finisher.

Cycling While Deaf: How This CTS Athlete Trains, Wins, and Prepares for the Deaflympics

Wed, 12 Nov 2025 04:00:00 -0800

OVERVIEW
Cyclists rely on their sense of hearing more than you might imagine, to hear traffic coming, to communicate with fellow riders during group rides and races, to listen for gear shifts and labored breathing from competitors, and even to discern wind direction. Dmitry Rossoshansky doesn't hear any of that, nor does he hear your pleas for mercy when he's crushing it at the front!

In Episode #280 of "The Time-Crunched Cyclist Podcast", Dima and CTS Coach Adam Pulford, with the assistance of sign language interpreters Maureen Plonk and Courtney Szymanski, discuss navigating group rides and races as a deaf athlete and a teammate to hearing athletes, along with how he is training for the 2025 Deaflympics in Japan as a Time-Crunched Cyclist with a full-time job, a spouse, and a young daughter.

Note: The female voice you hear is Courtney interpreting as Dmitry communicates via sign language.

Topics Covered In This Episode:

About the Deaflympics
Navigating races and group rides without sound
Training tools for hearing impaired athletes

Resources

Guest Bio:

Dmitry Rossoshansky's journey as a cyclist began in 2018, inspired by a close friend and fueled by his passion for endurance sports. Cycling challenges his physical and mental limits, pushing him toward growth. Every race, every training session is a testament to the dedication he's poured into the sport. He is based in Hyattsville, MD. and currently races for the DC Velo Limited team, based in DC/MD/VA.

Notable Achievements:

Participated in the Deaflympics 2022 in Caxias Do Sul, Brazil
Participated in the World Championships 2024 in Swietokrzyskie, Poland
1st Place - MABRA Road Race Championship, Poolesville 2024

Dima aims to inspire others in the deaf community and show that no barrier is too great to overcome.

Creatine: What Cyclists Need To Know To Benefit From Creatine Supplementation

Wed, 05 Nov 2025 04:00:00 -0800

OVERVIEW
Creatine is one of the most researched supplements available, it's safe to consume, and it has been receiving renewed interest in endurance cycling. Although it's not incredibly useful for improving low-intensity aerobic performance, it can be beneficial for high-intensity efforts in training and competition, may have cognitive benefits and some recovery benefits. In "Time-Crunched Cyclist Podcast" style, Coach Adam Pulford provides the need-to-know information about creatine for endurance cyclists in this 18-minute episode.

TOPICS COVERED

What creatine is and what it does in the body
How much creatine athletes need and when to supplement
What types of activity are enhanced by high levels of creatine in the muscles
Creatine's influence on the brain: cognition and concussion recovery
Drawbacks to creatine supplementation
Creatine for vegan and vegetarian athletes

RESOURCES

Examine: Creatine Summary https://examine.com/supplements/creatine/
Asker Jeukendrup: Does creatine help or hinder endurance performance?
Creatine does not improve aerobic performance: Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis - PubMed
Creatine may improve anaerobic capacity & dosing suggestions: Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations - PMC
Creatine benefiting vegans and vegetarians: Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations-A Narrative Review - PubMed

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Before They Were Champions: Revisiting An Early Interview With A Young Christopher Blevins

Wed, 29 Oct 2025 04:00:00 -0700

In 2025, Christopher Blevins won 9 UCI World Cup races and was the first American Male to earn the UCI Men’s World Cup Overall Championship in 34 years. He raced for Team USA at the 2020 (held in 2021) and 2024 Olympic Games and won the inaugural UCI Short Track MTB World Championship in 2021. Before any of those accomplishments, in the summer of 2021, Blevins was an early guest on this podcast. We're revisiting that conversation in Episode 278 of "The Time-Crunched Cyclist Podcast" to showcase the wisdom, work ethic, and authenticity he exhibited as a young athlete on the precipice of becoming one of the best athletes in the world.

Episode Highlights:

How BMX training translated to racing MTB and on the road
The influence of Durango Devo and mentors at Hagens Berman Axeon
Making the transition from Junior to U23 to Pro
Starting to work with Coach Jim Miller in 2019
Seeking balance off the bike with poetry and music

Guest Bio – Christopher Blevins:

With a background in BMX, Cyclocross, and Road Racing, Christopher Blevins developed into a MTB World Champion, World Cup Champion, and 2-time Olympian. In 2021, he made history by winning the inaugural XCC World Championship. Riding for Specialized Factory Racing, Blevins is known for his technical brilliance, tactical intelligence, and clutch sprint finishes. In 2025, he won 9 UCI World Cup races and was the first American Male to earn the UCI Men’s World Cup Overall Championship in 34 years. Off the bike, he’s a poet, advocate, and inspiration to many, using his platform to grow the sport and empower the next generation of cyclists.

Read More About Christopher Blevins:

Website: https://usacycling.org/athlete/christopher-blevins

Instagram: https://www.instagram.com/christopherblevs

Spotify: https://open.spotify.com/artist/19o8lsgMX0NLiGHPfbgOud

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Do What AI Can't: How To Adjust Your Workout In Real Time (#277)

Wed, 22 Oct 2025 04:00:00 -0700

OVERVIEW
Can AI optimize your training by determining if you should do more or fewer intervals than prescribed today? Artificial Intelligence can do a lot of things, but it's not great (yet) at advising changes to your workouts in real time. Coach Adam Pulford details the factors he considers when deciding to scale up, maintain, or scale down an athlete's daily training. More important, he teaches you how to evaluate your workout in real time.

TOPICS COVERED

What makes up a good training plan and process?
Factors to consider when deciding to change workouts in real time
How to make changes when you feel great
How to make changes when you feel bad

RESOURCES

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Training, Strategy, and Demands of Timed-Segment Racing vs. Traditional Racing

Wed, 15 Oct 2025 04:00:00 -0700

OVERVIEW
Timed-segment racing might be your new favorite competition format! Coach Adam Pulford and CTS Athlete Camilo Lopez discuss their experiences at Gran Fondo Maryland, which featured five timed-segments rather than a start-to-finish competition format. They reveal the key differences in effort level, physical demands, strategies, cycling skills, and even nutrition and pacing between timed-segment racing and start-to-finish racing.

NOTE: The 2026 Gran Fondo National Series Calendar is live and registration is open for all six of their annual events, including the 2026 Gran Fondo National Championships.

Topics Covered In This Episode:

Demands of timed-segment racing
Demands of traditional start-to-finish racing
Race-winning strategies for timed-segment competitions
Why timed-segment races are more inclusive for many riders
Training for success in timed-segment racing
Training for success in traditional start-to-finish racing

Resources

Gran Fondo National Series: granfondonationalseries.com
Gran Fondue: BDF Grand Fondue | Dirty Kitten Gravel
TCC Durability Podcast

Guest Bio:

Camilo Lopez is an accomplished cyclist and triathlete and winner of the 2025 Gran Fondo Maryland Gran Route competition. He is a CTS Athlete coached by Adam Pulford.

How To Leverage Late-Season Fitness For Big Gains

Wed, 08 Oct 2025 04:00:00 -0700

OVERVIEW
The end of the summer cycling season is the best time to leverage a season's worth of fitness and training without the pressure of upcoming goals. It's the time when you can go have epic adventures, work on performance limiters, go hunting for Strava PRs and KOM/QOMs, complete end-of-season performance tests, and much more. Coach Adam Pulford helps you decide whether to take a break (some people need it, others don't), and how to make the most of the days when the weather is still warm and there's still abundant daylight.

TOPICS COVERED

What to do if you still have energy and motivation
How to tell if you need time off instead of pushing through
Examples of late-season training challenges and adventures

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RESOURCES

Scribble Outside the Lines: How Imperfect Training Makes Faster Cyclists (#274)

Wed, 01 Oct 2025 04:00:00 -0700

OVERVIEW
Following a training plan is better than training haphazardly, but how closely do you need to follow the letter of the plan? In Episode 274 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford discusses the benefits and necessity of not following the plan to a T, when that’s ok, when it’s not, and how to adjust daily training sessions based on how you're feeling while still sticking to the vision and progression of a bigger plan.

TOPICS COVERED

What flexibility means in endurance training
Examples: hard day planned and don't feel great
Example: easy day planned and feel great
Example: had day planned and feel great
Should you push through a hard workout if you don't feel good?
How to modify your workouts on any given day
Autonomy of training

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RESOURCES

Rigid vs Flexible Training:
- https://pubmed.ncbi.nlm.nih.gov/23881116/
Planned vs Self Select:
- https://arxiv.org/abs/1902.02061?utm_source=chatgpt.com
Time in Zone vs Just HIIT:
- https://link.springer.com/article/10.1007/s00421-018-3910-3
Specific vs General Training Programs:
- https://sportsci.org/jour/05/amt-m.pdf

Smart Strength Training for Cyclists, with Sarah Scozzaro MS, NSCA-CPT, NASM-PES

Wed, 24 Sep 2025 04:00:00 -0700

OVERVIEW
95% of the cyclists and runners coached by Sarah Scozzaro and Adam Pulford incorporate strength training. Scozzaro is one of our top strength and conditioning coaches and in Episode 273 she and Coach Adam discuss how cyclists should blend strength and endurance training throughout the year.

Topics Covered In This Episode:

How different endurance athletes leverage strength training
How strength training changes throughout the year
When to back off strength training volume during event/race season
How to reintegrate more strength training in the post-season
Resources for self-coached and time-crunched athletes

Resources

Guest Bio:

Sarah Scozzaro is a CTS Pro Coach who specializes in strength training and ultrarunning. A coach within the CTS High Performance Program, she is on the performance teams for Western States Champions Katie Schide and Abby Hall. Sarah has her Masters's degree in Exercise Science with a concentration in performance enhancement and injury prevention. She has a long list of qualifications and certifications after her name, including being a National Strength and Conditioning Association certified personal trainer (NSCA-CPT) and National Academy of Sports Medicine performance enhancement specialist (NASM-PES).

Guest Links:

Coach Bio: https://trainright.com/coaches/sarah-scozzaro/
IG: https://www.instagram.com/drtyrunner/

Can Rucking With A Weighted Vest Make You A Stronger Cyclist?

Wed, 17 Sep 2025 04:00:00 -0700

OVERVIEW
Almost anywhere you go these days, you're likely to see someone walking, running, or climbing stairs wearing a weighted vest. Popularized by Crossfit boxes, mixed martial arts gyms, and boot camp-style exercise programs, “rucking” is a new name for the old concept of an “overloaded training intervention”. The question we get is whether training with a weighted vest (off the bike) will improve cycling performance. CTS Pro Coach Sarah Scozzaro, one of our top strength and conditioning coaches, breaks down the details of whether weighted training works for cyclists.

Topics Covered In This Episode:

Weighted Vests: Are they effective for:
- Increase Core Strength?
- Improve Strength-Endurance?
- Increase Bone Density?
- Improve VO2 Max?
- Increase Motivation?
History of overloaded training interventions in cycling
Separating strength from endurance training
How to use weighted vests safely
How much weight to carry

Resources

Guest Bio:

Guest Links:

Coach Bio: https://trainright.com/coaches/sarah-scozzaro/
IG: https://www.instagram.com/drtyrunner/

Is A.I. Coaching Ready for Prime Time? Hear What TrainingPeaks Says!

Wed, 10 Sep 2025 04:00:00 -0700

OVERVIEW
Cody Stephenson, the Education Program Manager at TrainingPeaks, is back on the podcast to talk about the current state of artificial intelligence in cycling coaching and how TrainingPeaks' developers are using models to improve the accuracy and usability of athletes' training data.

TOPICS COVERED

A.I.'s current and future role in cycling coaching
How auto-updates of FTP work and when to pay attention to them
About TrainingPeaks' Fueling Insights Tool
TrainingPeaks Virtual: Ultimate Indoor Cycling App
What's coming next from TrainingPeaks

ASK A QUESTION FOR A FUTURE PODCAST

Guest Bio – Cody Stephenson

Cody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he’s not helping coaches learn to leverage technology to reach their goals he’s trying to become as good of a mountain bike racer as he was when he was 13 years old.

Resources:

- Cody Stephenson LinkedIn
- Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/
- CP W’ vs FTP alone
- Analyzing FTP by Joe Friel
- Power Training with WKO:
- Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements
- Learning More about LLM’s and AI

Is FTP Dead? Is Critical Power the Cyclist's Next Great Training Metric? (#270)

Wed, 03 Sep 2025 04:00:00 -0700

OVERVIEW
Cody Stephenson is the Education Program Manager at TrainingPeaks, meaning he teaches coaches how to properly utilize training data to improve performance. He's the perfect sports scientist to discuss the similarities and differences between Functional Threshold Power (FTP) and Critical Power (CP), Functional Reserve Capacity (FRC) and W Prime, and how all these training metrics and methodologies relate to each other. Best of all, he and Coach Adam Pulford are pragmatists, so they explain the strengths and weaknesses of each, without bias or hidden agendas.

TOPICS COVERED

Is FTP dead?
What is Functional Reserve Capacity (FRC)?
Explaining P Max
Are Critical Power and W Prime better than FTP and FRC?
How to choose between FTP/FRC vs. CP/W Prime
Why is "clean data" so important?

ASK A QUESTION FOR A FUTURE PODCAST

Guest Bio – Cody Stephenson

Resources:

Are "Recovery Scores" Accurate? Does Recovery Slow With Age? Find out from Christie Aschwanden (#269)

Wed, 27 Aug 2025 04:00:00 -0700

OVERVIEW
Christie Aschwanden is an award-winning science journalist and author of Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery. In Part 2 of her appearance on the "The Time-Crunched Cyclist Podcast" we take a look at the evidence behind recovery scores from wearable fitness trackers. Christie also weighs in on the whether science supports the idea that older athletes need more recovery time.

TOPICS COVERED

Is data from wearable sensors really accurate?
Are "recovery scores" from fitness trackers accurate/meaningful?
The effect of aging on recovery
The benefit of stillness and relaxation for recovery

ASK A QUESTION FOR A FUTURE PODCAST

Guest Bio – Christie Aschwanden:

Christie Aschwanden is an award-winning science journalist. She was the lead science writer at FiveThirtyEight for many years and is a former health columnist for the Washington Post. A finalist for the National Magazine Award, her writing has appeared in Outside, Discover, Smithsonian, and Oprah Magazine. She’s also co-host of Emerging Form, a podcast about the creative process. She was a high school state champion in the 1,600-meter run, a national collegiate cycling champion, and an elite cross-country skier with Team Rossignol. She lives and occasionally still races in western Colorado.

Read More About Christie Aschwanden:

https://christieaschwanden.com/

https://twitter.com/cragcrest

Book Link – Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery

Science of Recovery with Christie Aschwanden: Do tart cherry juice, ketones, and ice plunges work? (#268)

Wed, 20 Aug 2025 04:00:00 -0700

OVERVIEW
Christie Aschwanden is an award-winning science journalist and author of Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery. With all the hype and marketing dollars being thrown at recovery modalities like tart cherry juice, ketone supplements, ice plunges, and the timing of post-recovery meals, we brought Christie back to "The Time-Crunched Cyclist Podcast" to take a look at the evidence behind the claims. Which recovery products work? How do they work and are they worth the expense?

RECOVERY METHODS/PRODUCTS COVERED

Tart Cherry Juice
Ice plunges/Cold water Immersion
Is inflammation bad for athletes?
Ketones
Post-workout recovery window

ASK A QUESTION FOR A FUTURE PODCAST

Guest Bio – Christie Aschwanden:

Read More About Christie Aschwanden:

https://christieaschwanden.com/

https://twitter.com/cragcrest

Book Link – Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery

Carbs, Climbs, and Descents: Coach Adam Pulford Answers Listener Questions (#258)

Wed, 13 Aug 2025 04:00:00 -0700

OVERVIEW
We receive a lot of listener questions, so we're batching a few of them together into one episode. In Episode 258 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and co-author of "The Time-Crunched Cyclist" book, Coach Jim Rutberg, rip through questions about the fear of descending, how to increase carbohydrate intake, preparing for big mountain days, and making the best of events when you're under-prepared.

TOPICS COVERED

Question 1: How do I get over my fear of going downhill on a bicycle?
Question 2: I understand I should increase carbohydrate intake on the bike, but how do I do it and how much should I consume?
- Carbohydrate scaling for different types of rides and races
Question 3: How do I prepare for a big ride (RAMROD: Ride Around Mount Rainier in One Day) of 160 miles with 10,000 feet of climbing, more than half of it in the first 50 miles?
- Training by VAM (average ascent velocity) in elevation gain per hour.
- Long range vs. short range training
- Pacing and nutrition advice
Question 4: How should I make the best of an event if I'm going in under-prepared?

ASK A QUESTION FOR A FUTURE PODCAST

Guest Host
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.

Tour de France Femmes Stage 9 Recap and Final Analysis From The Entire Race

Sun, 03 Aug 2025 13:00:00 -0700

Welcome to the Tour de France Femmes Podcast, from the producers of "The Time-Crunched Cyclist Podcast"
CTS publishes daily Tour de France Femmes podcasts with Coaches Adam Pulford and Renee Eastman. They recap the stages, but the unique aspect of these podcasts will be coaching insights about how athletes prepare for the demands showcased in that day's stage.

STAGE 9 PODCAST OVERVIEW
Stage 9 of the 2025 Tour de France Femmes avec Zwift was the finale of the entire race, and Coaches Renee Eastman and Adam Pulford recap the action from the stage as well as highlights from the week. They also showcase several athletes who had breakout performances or MVP rides, and discuss Alison Jackson's race day data from yesterday's Queen Stage.

ASK A QUESTION FOR A FUTURE PODCAST

Co-Host: Renee Eastman

Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/

Descents, Periods, and Power: Tour de France Femmes Stage 8 Podcast

Sat, 02 Aug 2025 12:00:00 -0700

STAGE 8 PODCAST OVERVIEW
Stage 8 of the 2025 Tour de France Femmes avec Zwift was the Queen Stage, meaning the hardest of them all. There was a big shakeup on the leaderboard, which Coaches Renee Eastman and Adam Pulford discuss. They also talk about coaching athletes on descending skills and the impact of a woman's menstrual cycle on performance and perception of effort.

ASK A QUESTION FOR A FUTURE PODCAST

TDF Femmes Podcast - Stage 7 & Physical Demands at the Front vs. the Grupetto

Fri, 01 Aug 2025 12:00:00 -0700

STAGE 7 PODCAST OVERVIEW
Stage 7 of the 2025 Tour de France Femmes avec Zwift was another significant climbing day, meaning there was a hard-working breakaway, fireworks in the GC group, and a bunch of riders in the grupetto looking to save their legs for another day. Coaches Renee Eastman and Adam Pulford recap the stage and talk about the Training Stress Score (TSS) differences between the front and the back, plus the hows and whys of pro women racing multiple disciplines (i.e., road, cross, mtb), and look forward to the Queen Stage of the TDFF tomorrow.

ASK A QUESTION FOR A FUTURE PODCAST

TDFF Stage 6 Recap, Bike Fit for Female Cyclists, and The Science Behind "Mom Watts"

Thu, 31 Jul 2025 11:00:00 -0700

STAGE 6 PODCAST OVERVIEW
Stage 6 of the Tour de France Femmes avec Zwift featured a fantastic solo win by an emerging talent. Coaches Renee Eastman and Adam Pulford recap the stage and preview Friday's stage, and also answer listener questions about bike fit for female cyclists, including why women sometimes look like they're "wrestling the bike" more than male cyclists. For even more insights, they tapped CTS Coach Jane Marshall, a 4-time MTB National Champion and mother of 2, about the changes in bike fit after pregnancy and about whether "Mom Watts" are real or a myth.

ASK A QUESTION FOR A FUTURE PODCAST

Guest Contributor: Jane Marshall

A two-time Collegiate and two-time US Masters National Champion in cross-country mountain biking and a mom to two children, Jane Marshall has been a coach with CTS since 2006. She has competed in and prepared athletes for some of the world's most challenging events. Bio: https://trainright.com/coaches/jane-rynbrandt-marshall/

TDF Femmes Podcast - Stage 5 & Alison Tetrick's Insights on Rider Salaries, Opportunities, and More

Wed, 30 Jul 2025 10:00:00 -0700

STAGE 5 PODCAST OVERVIEW
Stage 5 of the 2025 Tour de France Femmes avec Zwift saw a major shakeup in the General Classification, thanks to a significant climb and descent right before the finish. Coaches Renee Eastman and Adam Pulford recap the stage and they're joined by guest contributor Alison Tetrick, a retired World Tour rider, commentator for The Move podcast online and on Peacock, and a long-time CTS Athlete. Ali provides personal insights on the evolution of the Women's World Tour in terms of the salaries, support, and competitive level.

For more on Alison, visit:

https://www.alisontetrick.com/
https://www.instagram.com/amtetrick/

ASK A QUESTION FOR A FUTURE PODCAST

Tour de France Femmes Podcast - Stage 4 & Inside Look at EF Education Oatly's Nutrition Strategies

Tue, 29 Jul 2025 12:00:00 -0700

STAGE 4 PODCAST OVERVIEW
Stage 4 of the 2025 Tour de France Femmes avec Zwift was another sprint finish, but the mountains are coming tomorrow! Keeping athletes fueled for performance and recovery is a full-time job, and Coaches Adam Pulford and Renee Eastman check in with Kristen Arnold, MS, RDN, CSSD and Sports Dietitian for EF Education-Oatly on the team's strategies for in-race fueling, post-race recovery (including tart cherry juice), and day-to-day meal planning. Adam and Renee also discuss sweat rate testing and sweat sodium testing.

RESOURCES

Find a Precision Hydration Sweat Testing Center Near You
Kristen Arnold's Sports Nutrition For Women

ASK A QUESTION FOR A FUTURE PODCAST

Tour de France Femmes Podcast - Stage 3 & Inside Look at Alison Jackson's Training

Mon, 28 Jul 2025 12:00:00 -0700

Welcome to the Tour de France Femmes Podcast, from the producers of "The Time-Crunched Cyclist Podcast"
CTS will publish daily Tour de France Femmes podcasts with Coaches Adam Pulford and Renee Eastman. They'll recap the stage, but the unique aspect of these podcasts will be coaching insights about how athletes prepare for the demands showcased in that day's stage.

STAGE 3 PODCAST OVERVIEW
Stage 3 of the 2025 Tour de France Femmes avec Zwift was dominated by a 4-rider breakaway containing CTS Athlete and Canadian National Champion Alison Jackson from EF Education Oatly. Although the breakaway was caught before the finish, Jackson was strong in the finale and still led out her teammate. Coach Adam Pulford reveals insights and details of her pre-TDFF training and TrainingPeaks metrics to help put her fitness and preparation in perspective for everyday athletes.

RESOURCES

https://trainright.com/cycling-training-terms-and-acronyms-explained/
https://trainright.com/what-is-chronic-training-load-ctl-and-how-to-use-it-to-improve-performance/

ASK A QUESTION FOR A FUTURE PODCAST

Tour de France Femmes Podcast - Stage 2 Recap & The Science of Heat Training for Female Athletes

Sun, 27 Jul 2025 10:00:00 -0700

STAGE 2 PODCAST OVERVIEW
Stage 2 of the 2025 Tour de France Femmes avec Zwift saw a new leader in the yellow jersey and a stage win from a 41-year-old racer. CTS Coaches Renee Eastman and Adam Pulford recap the stage, catch up with CTS Athlete Alison Jackson who sent in a post-stage audio clip after Stage 1, and talk about how heat acclimation works differently for female athletes compared to male athletes.

RESOURCES

https://trainright.com/ultrarunners-heat-acclimation-cheat-sheet/
https://news.ultrasignup.com/your-quick-guide-to-heat-acclimation/

ASK A QUESTION FOR A FUTURE PODCAST

Tour de France Femmes Podcast - Stage 1 Recap & The Science of Pre-Race Tapering

Sat, 26 Jul 2025 14:00:00 -0700

STAGE 1 PODCAST OVERVIEW
CTS Coaches Renee Eastman and Adam Pulford recap the exciting finish of Stage 1 of the 2025 Tour de France Femmes avec Zwift and then discuss how elite athletes taper after their most recent training blocks or races to be fresh and ready to race at their best at the TDFF. We also hear from EF Education-Oatly's Performance Director, Emma Trott, on how her riders - including CTS Athlete Alison Jackson - tapered before the race. Finally, Renee and Adam translate the tapering strategies from elite athletes to Time-Crunched Cyclists and amateur racers so you can be fresh for your next event!

RESOURCES

https://trainright.com/tapering-week-before-race/

ASK A QUESTION FOR A FUTURE PODCAST

How Respecting Your Body, Emotions, and Competition Improves Performance

Wed, 23 Jul 2025 08:00:00 -0700

SPECIAL ANNOUNCEMENT
Starting Saturday, July 26, CTS will publish daily Tour de France Femmes podcasts with Coaches Adam Pulford and Renee Eastman. They'll recap the stage, but the unique aspect of these podcasts will be coaching insights about how athletes prepare for the demands showcased in that day's stage.

EPISODE OVERVIEW
Respect is a touchy subject, but this is not a touchy-feely, woo-woo episode of the podcast. In true "Time-Crunched Cyclist Podcast" fashion, Coach Adam Pulford gives actionable, pragmatic advice on how athletes can change their physical, emotional, and competitive habits to act with greater respect and, in turn, unlock greater performance. When you respect your body, you give it what it needs and pay attention to good and bad days. When you respect your emotions, you gain insights that help you adjust training to align important workouts and performance tests with productive emotional states. And when you respect the competition, you can always feel good about the outcome, win or lose.

RESOURCES

ASK A QUESTION FOR A FUTURE PODCAST

How to Find Hidden Training Hours in Your Busy Life (#257)

Wed, 16 Jul 2025 04:00:00 -0700

OVERVIEW
Time-Crunched Cyclists have to get creative to integrate training into their busy lives. We get plenty of listener questions about various options for adding training hours to a busy schedule. In Episode 257 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and co-author of "The Time-Crunched Cyclist" book, coach Jim Rutberg, discuss how and whether to integrate bicycle commutes and indoor cycling desks into your training.

TOPICS COVERED

Question 1: How can I use my 30-60 minute commutes to improve my cycling training?
Question 2: I can potentially add about 5 hours of low intensity training to my program by pedaling at a cycling desk in my office. Are these hours beneficial and worth the effort?

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Do Time-Crunched Cyclists Need a Mid-Season Break or Mid-Season Volume? (#256)

Wed, 09 Jul 2025 01:00:00 -0700

OVERVIEW
Lots of endurance athletes take a mid-season break following a big goal event or a substantial training block. Some Time-Crunched Cyclists don't need a mid-season break because they don't accumulate enough training stress to benefit from a prolonged period of reduced workload. Rather, some Time-Crunched Cyclists benefit from an increase in training volume during the middle of the season! Coach Adam Pulford explains how to tell the difference between needing a break and benefitting from adding volume to your mid-season training.

TOPICS COVERED

Benefits of a mid-season break
What does a mid-season break look like?
Who benefits from a mid-season break?
Which athletes shouldn't take a mid-season break?

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Training After Illness: A Practical Guide For Returning to Training (#255)

Wed, 02 Jul 2025 04:00:00 -0700

OVERVIEW
Getting sick sucks, any time of year. When athletes are in the middle of the season, like they are now, they get anxious about losing fitness and they get impatient about returning to training. In Episode 255 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford details the practical steps he uses to guide athletes back to training following common illnesses like cold and flu. Note: Adam is not a physician and this is not medical advice. His guidance is based on standard cold/flu treatment recommendations and practical experience working with athletes as they return to training.

TOPICS COVERED

Identifying the type of illness
Using "The Neck Rule" to determine next steps
Training recommendations if symptoms are above the neck
Training recommendations if symptoms are below the neck
When to reintroduce intensity
Will you lose fitness?
What does a "sick week training schedule" look like?
How to know you're ready to resume normal training

LINKS/RESOURCES

ASK A QUESTION FOR A FUTURE PODCAST

Best Heat Training Strategies for Time-Crunched Cyclists (#254)

Wed, 25 Jun 2025 04:00:00 -0700

OVERVIEW
Heat acclimation is a big topic this summer, especially because heat training has been shown to also improve oxygen-carrying capacity in the blood - similar to altitude training! But, heat training can be tricky, especially for Time-Crunched Cyclists. What if you can't train in the hottest part of the day because of work? What if you spend your workday in a cold, air conditioned office building? Should you sit passively in a sauna or hot bath, or exercise with extra layers and no fans? For how long, at what temperatures, etc.? Coach Adam Pulford provides actionable, pragmatic heat training guidance for amateur and everyday cyclists so you can perform better in the heat and reduce your risks for heat illness.

TOPICS COVERED

Why should you get heat adapted
How long does heat adaptation take?
Native heat vs. Added Heat
Training Schedule for Native Heat Training
Air conditioning and "global heat stress"
Training Schedule for Added Heat Training
How do you know you’re heat adapted?

LINKS/RESOURCES

ASK A QUESTION FOR A FUTURE PODCAST

Sprint Training for Time-Crunched Cyclists (#253)

Wed, 18 Jun 2025 04:00:00 -0700

OVERVIEW

Sprinting is something a Time-Crunched Cyclist can be very good at, because it doesn't take a lot of training time to develop a strong anaerobic kick. Yes, you still need an aerobic engine to reach the finale with enough energy left to sprint, but a strong sprint can be a Time-Crunched Cyclist's secret weapon! DJ Brew wins Masters and Pro/1/2 criteriums in the Washington DC area with a strong kick and smart sprinting tactics and skills. In Episode 253 of "The Time-Crunched Cyclist Podcast", he and his coach, Adam Pulford talk about key workouts, strength training, sprint practices, and even the differences between 10-, 20-, and 30-second sprint efforts.

TOPICS COVERED

The basics of how to sprint on a bicycle
The best cadence for sprinting
Can you train for sprints on an indoor trainer?
Neuromuscular drills for high cadence sprinting
How 10-, 20-, and 30-second sprints differ physiologically
Key Sprint Workouts
Strength training for powerful sprints

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

GUEST

DJ Brew races Masters and Pro/1 on the Bike Doctor Team and has been a regular on the local group ride and race scene in Washington D.C. and surrounding areas. A true time-crunched cyclist, he is a father, husband, and works long hours as a Maryland-National Capital Park Police officer. More than 10 years ago he started racing as a Category 5, progressing to Category 3 within a year and Category 1 the following year. Competing primarily in criteriums and supplementing his training with fast, competitive group rides, DJ’s developed a reputation for having an explosive sprint.

Training and Development Tips for Junior Cyclists (and Parents!)

Thu, 12 Jun 2025 04:00:00 -0700

OVERVIEW

If you or your child is interested in racing bikes (road, mountain, cyclocross, track) as an under-18 competitor, this is the podcast for you! CTS Coach Adam Pulford is one of the top coaches to Junior and U23 Cyclists in the United States. Much of this work is through the DC Devo Cycling Team in Washington, D.C. In Episode 252 of "The Time-Crunched Cyclist Podcast", Adam is joined by Chris Hardee, Justin Mauch, and Ryan McKinney of DCDevo to answer listener questions on how the development pathway works in cycling, how to get started, and what to look for in a development program.

TOPICS COVERED

Age-specific aspects of training junior cyclists
How many hours should junior cyclists train?
How do you find a good junior program?
What to look for in a junior development program
Cyclocross and High School Mountain Bike as entry point
Should your kid be riding/racing with grown men/women?

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

// General Recommendations by Age (hours per year):
- Under 12 (U12):
Volume: ~100-150 hours/year
Weekly Average: ~2-4 hours/week
- Ages 13-14 (U14):
Volume: ~150-250 hours/year
Weekly Average: ~4-6 hours/week
- Ages 15-16 (U16):
Volume: ~250-400 hours/year
Weekly Average: ~6-10 hours/week
- Ages 17-18 (U18/Juniors):
Volume: ~400-600 hours/year (competitive juniors)
Weekly Average: ~10-12 hours/week
Elite or highly competitive juniors could range up to ~600-800 hours/year

GUESTS

Chris Hardee, Justin Mauch, and Ryan McKinney of DCDevo

Rest Day vs Recovery Ride: Making Smart Recovery Choices (#251)

Wed, 04 Jun 2025 08:00:00 -0700

OVERVIEW
Is there a real benefit to a recovery ride or would you be better off just taking the day off completely? Both recovery rides and complete rest are beneficial, but the choice between the two depends on how fatigued you are, your mood, and what else you have going on in your life. Sports science says they accomplish the same thing and are essentially interchangeable. But there are absolutely times when Coach Adam Pulford recommends active recovery (easy ride, walking, yoga, etc.) and other times when he advocates for complete rest. Learn to make the right choice when it really matters in Episode 251 of "The Time-Crunched Cyclist Podcast".

TOPICS COVERED

Active vs. Passive Recovery
When to choose complete rest or passive recovery
When to choose a recovery ride or active recovery
Off-the-bike active recovery
Research on active vs. passive recovery effectiveness

LINKS/RESOURCES

Passive vs Active Recovery on Peak Sprint Power Production: https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0032-1331717
Passive vs Active Recovery on MLSS Performance: https://cdnsciencepub.com/doi/abs/10.1139/h2012-105
Passive vs Active Recovery:
- Passive Recovery Is Superior to Active Recovery During a High-Intensity Shock Microcycle
Good to Go Book: Christie Aschwanden

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How to Train for Long Hill Climb Finishes (#250)

Wed, 28 May 2025 04:00:00 -0700

OVERVIEW
How do you climb fast at the end of a race? Many road, gravel, and mountain bike events finish at the top of extended climbs. In Episode 250 of "The Time-Crunched Cyclist", a listener asks how to prepare for a 5-kilometer (3.1-mile) finishing climb at the end of a 2-3 hour race. Everything comes into play: aerobic fitness, power at lactate threshold (LT2), anaerobic capacity, VO2 max, durability, and tactical savvy. Coach Adam Pulford breaks it all down, tells you how and when to focus on specific aspects of fitness and conditioning, how to test durability, and finally, how to tactically take advantage of your fitness on race day.

TOPICS COVERED

Physical demands of hill climb finishes
"Edge-finding" or fatigue resistance workouts
How to test your durability with a workout
Train "performance first"
Train specificity last
Workouts: OverUnders, Front Loaded Power Intervals, Speed Intervals,
How to execute an effective taper
Racing tactics on uphill finishes

ASK A QUESTION FOR A FUTURE PODCAST

Power vs Heart Rate vs RPE: Which Metric is Best?

Wed, 21 May 2025 04:00:00 -0700

OVERVIEW
Power, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context.

TOPICS COVERED

Power vs Heart Rate vs RPE Hierarchy
How to keep HR from drifting up during intervals
Why HR might drop during intervals
Why prioritize Power first, then RPE, and HR last
Training at the top vs bottom of power zones
All about Rate of Perceived Effort (RPE)
Why three data points are better than one

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

Eston, R., & Connolly, D. (1996).
Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.
Validates RPE as a tool even without heart rate monitoring.
Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.
Faulkner, J., et al. (2008).
Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.
Indicates how fatigue alters perceived effort.
Garcin, M., Fleury, A., & Billat, V. (2002).
The correlation between RPE and physiological variables (heart rate, lactate) in cycling.
Found strong correlation between RPE and lactate threshold, especially in trained cyclists.
Source: International Journal of Sports Medicine.
Seiler, S., & Kjerland, G.Ø. (2006).
Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?
RPE used as a monitoring tool for training load in elite cyclists and runners.
Source: Scandinavian Journal of Medicine & Science in Sports.
González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.
https://doi.org/10.1152/jappl.1999.86.2.599
Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.
https://doi.org/10.1111/j.1469-8986.1997.tb02140.x

Trust Before Training: The Value of Human Coaching in an AI Era (#248)

Wed, 14 May 2025 04:00:00 -0700

OVERVIEW

Colin Izzard and Adam Pulford have more than 45 years of coaching experience between them. In this casual conversation between two old friends and colleagues, they pull back the curtain on how the coaching process works, how it differs from a training plan or AI-generated program, and how coaching has changed for the better with the introduction of new technologies - including artificial intelligence.

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

Learn About Cycling Coaching with CTS

Schedule a no-charge, no-commitment consultation with a CTS Coach

GUEST

Colin Izzard graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He joined CTS as a coach in the early 2000s, developed CTS’s first regional center in Asheville/Brevard NC, and mentored, developed, and trained dozens of coaches. Other fun projects have included writing stage races for Zwift and working with Training Peaks to help develop WKO 4 software. He served as a bike fit/sports science advisor for the Hincapie Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs.

Finding the Perfect Tire Width and Pressure For Your Cycling Adventures

Wed, 07 May 2025 04:00:00 -0700

OVERVIEW

Wheels and Tires and Tire Pressure. These are the subjects of endless debates among road, gravel, and mountain bike racers. Wheel and tire technologies continue to change. Internal rim widths allow for wider tires, as do modern frames. In Episode 247 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and Velosmith's Tony Bustamante discuss how cyclists can narrow in on the wheel + tire + pressure combination that works best in specific situation, like SBT GRVL vs. Big Sugar.

TOPICS COVERED

Why are tires so important to cycling performance?
Why you should be testing multiple tire choices
Sourcing course-specific info on tire selection
How tire pressure affects wheel system performance
Tinkering with tire pressure to find your preferred setup
Sweet spots for rire size and handling characteristics

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LINKS/RESOURCES

Velosmith Bicycle Studio

- SRAM/ZIPP tire pressure guide
- Schwalbe tire width guide
- WTB Tire/Rim fit chart

GUEST

Tony Bustamante of Velosmith Bicycle Studio. A second-generation bike shop owner, Tony Began working for his father in 1986 and over time worked in shops from L.A. to D.C. In the late 90s - early 00s. He worked at Seven Cycles in production/manufacturing and design before starting Velosmith in 2011 with a focus on building custom bicycles and delivering an exceptional level of mechanical service and hospitality. One last bit about Tony: he was an athlete Adam Pulford worked with for a handful of years and Adam has utilized Tony's skills and guidance on equipment choices, bike fit, and more.

The 12-Week Rule: Guide to Dialing In Your Equipment Before Important Cycling Events (#246)

Wed, 30 Apr 2025 04:00:00 -0700

OVERVIEW

When it comes to the equipment choices and mistakes athletes make before big events, Tony Bustamante has seen it all. The founder of Velosmith Bicycle Studio, which specializes in customized builds for discerning cyclists, and a second-generation bike shop owner, Tony has been that guy you implored to fix your brakes last minute or install that super-important part the afternoon before your flight. Not only does he not recommend you do that, he has other potentially race-saving, trip-saving, and money-saving advice for cyclists as we head into the height of summer event season.

TOPICS COVERED

The 3 Categories of Concern for Cyclists
- Rider: Apparel and Contact Points
- Bike: Frame/Fork, wheels/tires, drivetrain, controls
- Variables: Bags, aero bars, on-bike tools, lights, etc.
How to choose a mechanic you can trust
Timeline for event-specific equipment choices/changes
Timeline for having your bike worked on before an event

ASK A QUESTION FOR A FUTURE PODCAST

LINKS/RESOURCES

Velosmith Bicycle Studio

GUEST

Beyond Intervals: How to Get Fast Without Interval Training

Wed, 23 Apr 2025 04:00:00 -0700

OVERVIEW
Interval training works, but there are ways to get stronger, ride faster, and win races without interval training. There are even aspects of performance that are better suited to no-interval training blocks. In some cases, the structured intensity with planned recovery breaks hinders an athlete's flexibility to use power and fitness spontaneously. Coach Adam Pulford breaks away from the dogma of interval training to show you how to improve your fitness and performance with a period of reduced structure.

TOPICS COVERED

The 5 reasons we do intervals in training
3 Ways to train without intervals
- Sample workout 1: Hard Climbing Day
- Sample workout 2: Kilojoules per hour
- Sample workout 3: Normalized Power Game
3 Ways to use Group Rides for productive training
Monitoring your fitness when you're not doing intervals
Subjective feedback: "real feel" vs. "should feel"

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LINKS/RESOURCES

The Evolution of Endurance

Best Race Day Foods, Drinks, and Fueling Strategies, with Stephanie Howe, PhD (#244)

Wed, 16 Apr 2025 08:00:00 -0700

OVERVIEW

Stephanie Howe, PhD is back for Part 2 of the sports nutrition podcasts she recorded with Coach Adam Pulford. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 244 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford lay out evidence-based, practical sports nutrition recommendations for race day, including a checklist for planning your raceday nutrition, how to adapt your plan when things go wrong, how to come back from a bad stomach, and more.

TOPICS COVERED

Creating a race day eating and drinking plan
Planning ahead with aid stations, feed zones, drop bags, etc.
How 'palate fatigue' stops athletes from consuming more food.
How to come back from an upset stomach during a race
How much sodium do you really need?

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LINKS/RESOURCES

What To Eat and Drink To Fuel Your Best Training Days, with Stephanie Howe, PhD (#243)

Wed, 09 Apr 2025 14:00:00 -0700

OVERVIEW

Stephanie Howe, PhD is our go-to source for no-nonsense, evidence-based nutrition guidance. She doesn't abide fads or pseudoscience and has no allegiances to sports nutrition or supplement companies. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 243 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford discuss the fundamentals of sports nutrition for training, misconceptions about eating sugar, how the recent "max carbohydrate" trends apply to Time-Crunched Athletes, and more.

TOPICS COVERED

Why athletes shouldn't be afraid of consuming sugar during exercise
Ingredients to look for in sports nutrition products
Adjusting calorie/carbohydrate intake by exercise intensity
Nutrition for endurance days vs. interval/competition days
Gut training: what it is, why it's good, how to do it
What to eat in the 24 hours before important training/competition
Hydration recommendations for training/competition
Why you should carry both water and sport drink

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LINKS/RESOURCES

DATA MINING TO MANAGE FATIGUE AND SUPERCHARGE TRAINING (#242)

Wed, 02 Apr 2025 09:00:00 -0700

OVERVIEW
How much fatigue can an athlete accumulate without hurting recovery and hindering progress? That's the million dollar question for all coaches and athletes because it reveals how much training you can do in a given time, what type of workouts to use, and even what goals are within your reach. Coach Adam Pulford delves into the software tools he uses to analyze athlete data, monitor fatigue, assess an athlete's capacity for future training, and much more. Listen to Episode 242 of "The Time-Crunched Cyclist Podcast" and learn to leverage your training data to supercharge your training and results.

TOPICS COVERED

What training metrics represent fatigue?
Defining training stress score (TSS)
Acute vs. chronic training load
How stress (fatigue) is balanced by rest (recovery)
Why "ramp rates" matter and how to use them to plan training

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LINKS/RESOURCES

Which "Zone 2"? Comparing 7-Zone and 3-Zone Training Systems

Wed, 26 Mar 2025 04:00:00 -0700

OVERVIEW
So many athletes are focused on training in Zone 2, but they don't realize "Zone 2" means different things depending on which training system you use. There is a 3-Zone system, a 5-Zone system, a 7-Zone system, and even more! Two of the most popular are 3-Zones, championed by researcher Dr. Stephen Seiler, and a 7-Zone system used by CTS and many other coaching groups. In Episode 241 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about how an athlete can compare or use more than one training zone methodology, and what "Zone 2" means in a 3-Zone system compared to a 7-Zone system.

TOPICS COVERED

Why training zones were created
7-Zone system compared to a 3-Zone system
Using aerobic decoupling to evaluate aerobic conditioning
Practical advice for athletes trying to use training zones

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LINKS/RESOURCES

Complete Guide to Polarized Training with Dr. Stephen Seiler
Zones Calculator Overview – TrainingPeaks Help Center
Calculator Compare: https://docs.google.com/spreadsheets/d/1aptCiqhjm6Fn7vG6P50AX54pW1P7XdVWx-lCARzNA5U/edit?gid=965771708#gid=965771708
Episode #170 “Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine” https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634902218
Aerobic Decoupling:
- https://help.trainingpeaks.com/hc/en-us/articles/204071724-Aerobic-Decoupling-Pw-Hr-and-Pa-HR-and-Efficiency-Factor-EF
- Are You Fit? All About Aerobic Endurance and Decoupling
Episode #169 Metabolic Testing:
- https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634127336
Tim Cusick:
- https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000468063825

The Best Mountain Bike for Leadville Trail 100 for "Regular Racers", First Timers, and Fast Finishers (#240)

Wed, 19 Mar 2025 04:00:00 -0700

Overview
We love checking out what the pros are riding, but "normal" riders aiming to finish the Leadville 100 MTB in under 9 hours or under 12 hours have different needs on race day. Ten-time LT100 finisher, coach, and author Jim Rutberg talks with 3-time finisher Adam Pulford about the best bikes, equipment choices for the 2000+ riders behind the race leaders. And, since they're both coaches, they throw in a bunch of training, nutrition, and race strategy tips as well.

Key topics in this episode:

Challenges of Leadville 100 course
Is Leadville a drop-bar bike course?
Best Bike Setup for Leadville 100
How much suspension do you need?
Bottles or hydration pack?
What about a hardtail MTB?
Wheels and Tires for Leadville 100
Crank length for mountain biking
MTB, Gravel, or Road shoes and pedals?
Training and Nutrition tips for Leadville 100

LINKS

ASK A QUESTION FOR A FUTURE PODCAST

Guest
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.

Host
Adam Pulford has been a CTS Coach for nearly 20 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

How to Verify Your Field Test Result and Training Zones (#239)

Wed, 12 Mar 2025 04:00:00 -0700

OVERVIEW
How do you know if your threshold value or FTP or the training zones you calculated from your field test or lab test are correct? The best way is to conduct a Verification Workout! Coach Adam Pulford walks you through his go-to verification workout and reveals how it can tell you if your training zones are set too low, too high, or just right.

TOPICS COVERED

How to tell if your threshold test was any good
Coach tips on training zones
The FTP Verification Workout
What to look for from a verification workout
How to adjust training zones if necessary
Scaling the Verification Workout for beginners
When in doubt, here's what to do

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Comparing Cycling Field Tests & Using The Best Test For You (#238)

Wed, 05 Mar 2025 04:00:00 -0800

OVERVIEW
Different cycling field tests have their pros and cons. Some are better for beginners vs. athletes with greater pacing skills. Others are more convenient and easy to fit into a training plan. And still others are more detailed and take multiple days to complete, but provide more nuanced information. Coach Adam Pulford breaks down the most relevant, high-quality field tests so you can use the best test for you. Includes consideration for the 20-minute, Ramp Test, 8-minute, critical power, and power profiling tests.

TOPICS COVERED

What is a field test?
The 20-Minute FTP test
The Ramp Test
The 2 x 8-Minute Test from CTS
Critical Power Testing
Power Profile Testing with WKO5
When you should update your training intensity ranges
The Best Test for You

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LINKS/RESOURCES

CTS Cycling Field Test
CTS Field Test: Why Two 8-Minute Efforts Instead Of One 20-Minute Effort? - CTS
Andy Coggan Protocol - Power Profiling: Creating Your Power Profile
Comparing Many Field Testing Methods:
- Cycling Training Zones: A Detailed Guide — High North Performance
- WKO5 Resources: https://www.wko5.com/power-duration-science-explained
- Article: https://www.cyclingweekly.com/fitness/i-tried-every-ftp-test-to-find-out-which-is-the-most-accurate
- Training Peaks Power Terminology: https://www.trainingpeaks.com/blog/power-terminology-for-cycling/
Essential Guide to Cycling Training with a Power Meter - CTS

Inspiration Lessons from Olympian and Paris-Roubaix Winner Alison Jackson (#237)

Thu, 27 Feb 2025 04:00:00 -0800

Overview:
Canadian Olympian and Paris-Roubaix winner Alison Jackson is one of the most dynamic and entertaining riders in the pro peloton. But inspiration to train and compete at her best doesn't always come easily. Learn what inspires Alison, what she does to find or create inspiration when it doesn't come naturally, and how you can draw on the same skills and techniques she uses to inspire yourself to greatness.

Topics Covered In This Episode:

How the Olympics inspired Alison to start cycling
Finding motivation in playfulness
Motivating yourself to get started when you don't want to
Finding the inspiration to train when the going gets hard

Host
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Guest Bio
Alison Jackson is one of the most recognizable Canadian professional cyclists, not only because wins races all over the world, but also because her dance moves have made her a social media sensation. She is a two-time Olympian, the first North American cyclist to win Paris-Roubaix, and multi-time Canadian National Champion. For 2025, she will race for the EF Education-Oatly Pro Cycling Team. Alison works with CTS Coach Adam Pulford.

More About Alison Jackson:

IG: https://www.instagram.com/aliactionjackson/
TikTok: https://www.tiktok.com/@aliactionjackson?lang=en
FB: https://www.facebook.com/alisonactionjackson
Twitter: https://twitter.com/aliACTIONjackso
Team: https://efprocycling.com/

How to Best Choose Between a Virtual Race vs Planned Interval Workout? (#236)

Wed, 19 Feb 2025 04:00:00 -0800

OVERVIEW
Virtual racing on TrainingPeaks Virtual, Zwift, Rouvy or other indoor cycling platforms can be a fun and intense addition to an athlete's overall program. They can even become the central focus of your season! But too much virtual racing can work against you by removing too much of the specificity and contrast your training plan needs in order for you to experience gains in fitness and performance. If you want to jump into virtual racing or hard virtual group rides, here's a guide on how to do it wisely and effectively.

TOPICS COVERED

Swap race for interval session?
Mistakes to avoid when adding virtual racing to training plan
Bringing contrast to your training

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LINKS/RESOURCES

CTS Membership: https://trainright.com/membership
TP Virtual: https://www.trainingpeaks.com/virtual/
TP Virtual Race Hub: https://tpvirtualhub.com/

Joe Friel on Fundamental Truths and Practical Training Takeaways for Cyclists (#235)

Thu, 13 Feb 2025 04:00:00 -0800

Overview:
Joe Friel, legendary coach and author of "The Cyclists Training Bible", "Fast After 50", and "Ride Inside" (among other titles), is back on the podcast to discuss some fundamental truths and takeaways on coaching and training. Whether you're new to training or you've been working out for decades, this is an opportunity to confirm what you've experienced and learned over the years and to discover more nuanced observations and techniques from one of the best coaches in the profession.

IN THIS EPISODE

Importance of a high performance mindset
Balancing the Big 3: Career, Family, Training
How to individualize training for Time-Crunched and Time-Rich Athletes
Overreaching vs Overtraining: Importance of scheduling rest
Race readiness: The difference between resting and tapering
Strength training: Why to do it, how, and when for Time-Crunched Athletes and Aging Athletes

LINKS

Suggestions for the Aging Athlete - Joe Friel
Motivation: Thoughts on Training #5: Motivation - Joe Friel
Consistency: Thoughts on Training #3: Consistency Is Key - Joe Friel
FastTalk, Joe’s New Training Bible
Joe Friel’s Website and Books

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GUEST
For endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Will Intervals Ruin A Zone 2 Training Ride? The Science Of Mixed-Intensity Workouts. (#234)

Wed, 05 Feb 2025 04:00:00 -0800

OVERVIEW
There's a misconception that mixing higher-intensity intervals and Zone 2 aerobic endurance riding in the same session is bad. The contention is that exposure to higher intensities hinders the stimulus that leads to improved fat oxidation. Coach Adam Pulford dispels this myth and explains how training zones work together and can be used in additive and complementary ways.

TOPICS COVERED

How training intensities complement each other rather than cancel each other
Aspects of fitness that can be improved at ALL INTENSITIES
The limitation of focusing too much on improving fat oxidation
How progressive overload works to gradually build fitness

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LINKS/RESOURCES

Cycling Training: When To Work Out On Tired Legs vs. Fresh Legs vs. Full Taper (#233)

Thu, 30 Jan 2025 04:00:00 -0800

OVERVIEW
What you rest for is what you're investing in. Group rides, interval days, training races, goal races... you can't be completely fresh and rested for all of them, but when should you train through an event versus tapering for it? Should you rest for a few days before big weekend group rides or treat them like any other training day? Scheduling rest and recovery is as important as scheduling aerobic endurance work or high intensity intervals. Coach Adam Pulford teaches you how to know the differences between using a short rest to freshen up, a structured taper to maximize performance, or a long rest to deload between training phases.

TOPICS COVERED

Intro
How to "freshen up" your legs for important training sessions
When to train on tired legs
Resting before a new training phase
What "coming in fresh" looks like
Building recovery into your annual training plan

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Athlete's Mindset: Unlock the Power of Athlete Identity

Wed, 22 Jan 2025 04:00:00 -0800

Overview:
You are an athlete. Yes, you. Even if you don't always feel like one. Even if you're not as fit as you'd like. Being an athlete is part of your identity and who you are. It influences your priorities, eating behaviors, sleeping choices, and even your relationships and career decisions. Athlete, coach, parent, and journalist Pam Moore joins Coach Adam Pulford to delve into the power of athlete identity and how leaning into it can improve all aspects of your life and performance.

Topics Covered In This Episode:

Defining athlete identity
Occupational therapy insights on athlete identity
How athlete identity changes with life transitions (kids, jobs, marriage, etc.)
Maintaining athlete identity when life gets busy
Adapting athlete identity with advancing age
How shame affects athlete identity
How self compassion improves longevity in sport/training

Guest:
Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor.

Show Links:

Pam Moore's Website
Pam's Podcast Real Fit — Pam Moore

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Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Intuitive Eating: What It Is, What It's Not, and How It Might Transform Your Training, with Pam Moore (#231)

Thu, 16 Jan 2025 04:00:00 -0800

Overview: Intuitive eating coach and journalist Pam Moore joins Coach Adam Pulford to discuss the ins and outs of "Intuitive Eating", what it really means (hint: it's not just eat whatever you want whenever you want), why it might be important for your lifestyle and eating habits, and how to incorporate it into your nutrition program.

Topics Covered In This Episode:

What is Inutitive Eating?
Examples of cues or prompts that fit into intuitive eating
Why we lack awareness of how we're actually eating
Is there a place for tracking calories/macros in intuitive eating?
Going from "the least you can get away with" to "the most I can tolerate" during exercise.

Guest:

Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner’s World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor, and says, "As an occupational therapist and a journalist, I bring my intuitive eating coaching clients a deep understanding of human motivation, what it takes to make sustainable behavior change, and most importantly, how to ask the right questions and listen deeply to the answers."

Show Links:

ASK A QUESTION FOR A FUTURE PODCAST

Are Intervals More Effective At The Beginning Or End Of A Zone 2 Workout? (#230)

Wed, 08 Jan 2025 04:00:00 -0800

OVERVIEW
Should you perform your interval efforts at the beginning or end of your workout? In most cases, doing hard efforts early, when you are freshest, increases power output and time-at-intensity for those intervals. In this episode, Coach Adam Pulford provides the rationale behind this structure and shares the three specific scenarios when he has athletes ride in Zone 2 for most of the ride and execute hard efforts at the end.

TOPICS COVERED

Why you should do intervals in the first third of your workout.
How early intervals improve Zone 2 training effect afterward
Intervals at the end for competition specificity
Intervals at the end for fatigue resistance training/durability
Interval timing advice for Time-Crunched Athlete

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LINKS/RESOURCES

Workout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervals
The Science of Training Your Durability and Fatigue Resistance: https://youtu.be/8-RRwmlErDI or https://www.buzzsprout.com/813266/episodes/15275108
Fatigue Resistance Training and Testing: https://youtu.be/556YzqceA9E or https://www.buzzsprout.com/813266/episodes/15507165
Knowledge is Watt: DURABILITY: THE FOURTH DIMENSION OF ENDURANCE PERFORMANCE:

New Year, New Perspectives on Achieving Meaningful Goals, with Coach Jason Koop

Wed, 01 Jan 2025 04:00:00 -0800

Overview: In this insightful conversation, Coaches Jason Koop and Adam Pulford pull back the curtain and reveal the ways they navigate the creation, planning, and execution of athlete goals - and their own goals as coaches and professionals. It's a new perspective on traditional narratives about goal setting, one that is sure to be thought-provoking for athletes and coaches alike.

Topics covered in this episode:

Who's goals are these, anyway?
Why coaches and athletes are terrible at forecasting
Why a granular annual plan can be counterproductive
How a broadly-based annual plan is essential
How to guide an athlete with two or more A-goals in a season

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Jason Koop
Jason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com

Host
Adam Pulford has been a CTS Coach for more than 15 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

Long Range Planning Link: Book — Coach Jason Koop
My Go-To on Periodization: Periodization Theory and Methodology of Training
Article on Goals: Three Types of Goals for Cycling Success

Tips For The Last Training Week of the Year! (#228)

Wed, 25 Dec 2024 04:00:00 -0800

Overview: Coach Renee Eastman joins Adam Pulford to provide wisdom, guidance, and actionable tips for thriving through the week between Christmas and New Year's. For some, it's an opportunity for a big training block (e.g., Rapha's Festive 500). Others struggle to train at all because of family trips. And still others get anxious about indulging in holiday meals. Renee and Adam have common-sense tips for all these scenarios and more.

Topics Covered In This Episode:

Strategies for Time-Crunched vs. Time-Rich Athletes
Will taking two weeks off hurt your fitness?
Alternative exercises that count for training
Healthy perspectives on Holiday eating
Are week-long fitness challenges a good idea?
How to execute a week-long challenge if you choose

Guest:

Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.

Show Links:

ASK A QUESTION FOR A FUTURE PODCAST

Mastering the Perfect Warm-Up: Elevate Your Cycling Performance (#227)

Wed, 18 Dec 2024 04:00:00 -0800

OVERVIEW
Warmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best.

TOPICS COVERED

Warm up rules of thumb
The Short warmup (7-10 minutes)
Medium warmup (20 minutes)
Long warmups (30-45 minutes)
Example: Long warmup before hard training (25-30 minutes)
Example: Race warmup (45 minutes)
Example: Alternative short race warmup (20 minutes)
Dynamic Warmup and Activation Exercises
Do Masters athletes need a longer warmup?
Creating a good dynamic warmup
Time-Crunched Warmups and Race Start Corrals

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RESOURCES

EXAMPLE Warm up before hard Training: ~25-30min
1. 10-15min of easy endurance spinning
2. 3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to
3. 2x20s openers with 2-3min RBI
4. Build into your main set, and have at it!
  1. Good for a 90min session with hard, zone 4+ intervals
EXAMPLERace Warm Up: 45min
1. 10-15min of easy endurance spinning
2. 3x1min FastPedals (high cadence, moderate power) with 1min RBI
3. 2x4min Threshold efforts with 3min RBI
4. 2x20s openers with 2-3min RBI
5. 5-10min easy spinning
EXAMPLE Simple Race Warm Up: 20min
1. 7-10min easy endurance spinning
2. 3min build from Tempo to Threshold
3. 2min easy
4. 1x20s Opener
5. 3-5min easy spinning

LINKS

3 Reasons Your Exercise Heart Rate Is So High (#226)

Wed, 11 Dec 2024 04:00:00 -0800

OVERVIEW
Sometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate.

TOPICS COVERED

What influences heart rate
Scenario 1 - first indoor trainer session
Heat training for indoor cycling
Scenario 2 - time away from training
How to mitigate elevated HR issues when returning to training
Heat exposure to mitigate elevated HR
Scenario 3 - long steady rides vs. hilly rides
HR response to cold vs. heat
MTB Tip - using hrTSS to evaluate technical terrain

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LINKS/RESOURCES

Minimum Durations for Effective Zone 2 Rides, Based On Your Fitness and Experience? (#225)

Wed, 04 Dec 2024 04:00:00 -0800

OVERVIEW
In a recent episode (#220), Coach Adam Pulford covered how much Zone 2 training is too much or no longer productive. At the other end of the spectrum, there were questions about the minimum dose of Zone 2 training necessary to achieve positive adaptations. The minimums depend on whether athletes are beginners, intermediates, or advanced riders, along with other factors. Coach Adam explains how to categorize yourself and how to find the appropriate minimum ride length to make Zone 2 sessions effective.

TOPICS COVERED

Classifications of athletes for Zone 2 work
Minimum doses of Zone 2 for Beginner, Intermediate, and Advanced riders
Why different athletes have different minimum doses of Zone 2

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How to Tackle Epic Challenges, with Breck Epic Founder Mike McCormack (#224)

Wed, 27 Nov 2024 04:00:00 -0800

OVERVIEW: The Breck Epic is the premier mountain bike stage race in the United States, and Race Founder and Director Mike McCormack is a legendary for the ethos and environment he's cultivated around the race. He and Adam Pulford go beyond Breck Epic to talk about what riders get out of doing truly epic endurance events, how to prepare for them, how to have fun during them. Don't miss this inspiring and motivating conversation, and then go sign up for your next big adventure!

Key topics in this episode:

How Breck Epic works
The value of creating a great racing experience for riders
Balancing MTB skills and fitness training
The effect of Breckenridge's altitude (9400 ft) on performance, nutrition, and recovery
Preparing for racing at altitude when you live at sea level
Managing race week efforts to maximize fun and success

Guest
Mike McCormack founded the Breck Epic MTB Stage Race in 2009, treating its field to a high-alpine tour of Colorado’s secret stashes, hidden gems and historical ghost towns. Committed to big routes with good friends, Epic’s 220-plus miles and 40k of vertical establish its 6 stages as the gold standard of endurance backcountry riding. With a unique cloverleaf format allowing riders from 25 countries and 40+ states to start and finish each day within a mile of the the historical Victorian mining town of Breckenridge, Colorado, Epic is the mountain bike experience of a lifetime.

Links

Host
Adam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Junk Miles: They Aren't What You Think They Are (#223)

Wed, 20 Nov 2024 13:00:00 -0800

OVERVIEW
Unravel the mystery of "junk miles" with as we redefine the controversial concept and dismantle myths surrounding Zone 2, Zone 3, Tempo and Sweet Spot. This episode will help you transform aimless fatigue-inducing rides into purposeful, performance-enhancing sessions. Understanding the art of periodization and the value of each training zone, you’ll learn to strategically align your rides with your fitness goals and maximize your cycling potential.

TOPICS COVERED

What "Junk Miles" really means
Weekly training pattern to avoid junk miles
Tips for planning effective workouts
Making good use of group rides

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LINKS

Finding Motivation for Short Term and Long Term Goals, with pro cyclist Heather Fischer (#222)

Wed, 13 Nov 2024 04:00:00 -0800

OVERVIEW: Longtime pro cyclist Heather Fischer joins Adam Pulford to discuss short-term and long-term motivation, both what it takes to get out the door today and what it takes to fuel your passion for training year after year. Perfect for the end of the season and the impending winter, this conversation provides insights into how you can make the most of the coming months and put yourself on track for a great season next spring and summer.

Guest
Heather Fischer has been a professional cyclist for more than 10 years, earning Collegiate and US Pro National Championships, top-10 finishes in UCI World Tour races, and competing in gravel events like Unbound, FNLD GRVL, Crusher in the Tushar, Rock Cobbler, BWR, and The Rad Dirt Fest. A resident of Boulder, CO, Heather works as a cycling coach and is coached by "Time-Crunched Cyclist Podcast" host Adam Pulford.

Links

Heather's IG: https://www.instagram.com/heather_smash/

Bike Travel Tips and Tricks with Kerry Werner (#221)

Wed, 06 Nov 2024 15:00:00 -0800

OVERVIEW: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much more.

Key topics in this episode:

How do people travel with their bikes?
Top bike case product recommendations
What to look for in a bike case
Hard shell vs soft sided cases
Bike cases Kerry does not recommend
Cardboard bike boxes vs. cases
How BikeFlights works
International travel with a bicycle

Guest
Kerry Werner has been at the top of the US cyclocross and mountain bike racing scene for more than 10 years. He has ridden on multiple World Championships teams for XC MTB and Cyclocross. His palmarès includes: 33 UCI wins, U23 XC MTB National Championship, 3 time Division One Collegiate CX National Championships, and a Pan American CX Championship. When he is not racing or producing his very popular vlog content, Kerry is the Event and Marketing Support Specialist for BikeFlights.

Links

Kerry's IG: https://www.instagram.com/kerryw24/
Kerry's Youtube Channel: https://www.youtube.com/c/KerryWernervlog
Bike Flights: https://www.bikeflights.com/
Packing videos from BikeFlights: https://www.bikeflights.com/pack/

How Much Zone 2 Is Too Much Or No Longer Productive? (#220)

Wed, 30 Oct 2024 04:00:00 -0700

OVERVIEW
Overview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solutions for developing aerobic fitness using a mixed-intensity training method for Time-Crunched Cyclists.

TOPICS COVERED

When is it appropriate to do mostly Zone 2 training?
Why NOT to do just Zone 2 training
Progression at Zone 2
Aerobic decoupling
How to increase Zone 2 power output
Indoor vs outdoor for Zone 2 rides

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Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219)

Wed, 23 Oct 2024 04:00:00 -0700

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.

Key topics in this episode:

What sodium bicarbonate does in the body
What's the problem with sodium bicarbonate?
What athlete types benefit from sodium bicarbonate?
Is sodium bicarbonate safe?
How much sodium bicarbonate should you take?
Multi-day loading with sodium bicarbonate
Sodium bicarbonate in long-term training plan

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links

Kristin's Website
Kristin's Instagram

References:

16-Week Cycling Training Program for Sustained and Punchy Power (#218)

Wed, 16 Oct 2024 04:00:00 -0700

OVERVIEW
Overview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario.

TOPICS COVERED

Demands of training for long efforts vs. short efforts
Training blocks to use across a 16-week program
Workout details and weekly training structure
Peak phase training with an effective taper

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Caroline Mani on Triumphs, Tragedies, and Lessons from a Life in Cycling (#217)

Wed, 09 Oct 2024 04:00:00 -0700

Cycling champion Caroline Manning joins us for an inspiring conversation about her journey from teenage cyclocross star to an incredible professional career marked by five French National Championships and a silver medal at World Championships. Caroline opens up about the personal battles she faced during her peak years, including the trials of an abusive marriage, and how she managed to leverage these challenges into a competitive edge, and the personal and professional prices she paid later.

Host Adam Pulford and Caroline discuss the burnout and pressure of maintaining high performance, compounded by age's inevitable effects on drive and passion. As she shifts focus from racing victories to personal growth and coaching, Caroline shares invaluable insights on longevity in sports. The concept of chronic adaptation allows seasoned athletes to maintain their edge with reduced training loads, emphasizing the power of consistency and self-awareness in training preferences. Caroline highlights the need for moderation, challenging the “all or nothing” mentality that often leads to burnout. Her story is a beacon for those seeking to redefine success and find fulfillment as we mature in sport.

Key topics in this episode:

Caroline's early progression to elite cycling
Pros and cons of fueling athletic performance with personal pain
Redefining the role of training and competition in life
Redefining what "success" looks like

Guest
Caroline Mani began competing at age 6, started as a competitive cyclist at 15, and has been racing every since. She won the French Cyclocross National Championships five times and earned a silver medal at the 2016 UCI Cyclocross World Championships. After a period of personal and professional hardship, Caroline rediscovered her joy for competition, cycling, and coaching and she is now a CTS Cycling Coach, manager of the Groove Offroad Racing Team, and founder of the race support company Velomafia.

Links

Caroline's Socials
IG: https://www.instagram.com/carolinemani1987/
X: https://x.com/carolinemani
FB: https://www.facebook.com/profile.php?id=100084694856253
Resources:
Groove Auto: https://www.grooveauto.com/
VeloMafia: https://www.instagram.com/velomafiallc/
CTS: https://trainright.com/coaches/caroline-mani/

Fueling Tips for Busy Cyclists from Sports Dietitian Kristen Arnold (#216)

Wed, 02 Oct 2024 04:00:00 -0700

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD works with busy amateur and elite athletes who sometimes struggle to optimally fuel for performance and recovery. In this episode, Kristen and Coach Adam Pulford break down practical, easy, quick, and effective tips and tricks you can use to fuel and perform at your best.

Key topics in this episode:

Fueling for early morning training
Fueling for longer rides
Fueling morning workouts without pre-workout meal
Fueling for people who don't like breakfast
Timing of fluid intake for hydration and fueling
The post ride meals
Tips for daily nutrition intake
Food delivery service tips

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links

Kristin's Website
Kristin's Instagram

References from the episode
DC Sustainable Meals: Vegetable & the Butcher
The Rounds sustainable meals

Should Athletes Use Heat Acclimatization Strategies Year Round? (EP215)

Wed, 25 Sep 2024 03:00:00 -0700

OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.

TOPICS

Why and How to increase plasma volume
Native Heat protocol
Sauna protocol
Hot bath/hot tub protocol
Should you use heat acclimatization year round?

LINKS

Lindsay’s Socials:

Heat Training Resources:

ASK A QUESTION FOR A FUTURE PODCAST

GUEST
Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Unlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214)

Wed, 18 Sep 2024 09:00:00 -0700

Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From sustainable designs in the Olympic Village to using core temperature pills for gathering data, learn how innovations help athletes excel on the world stage.

For everyday athletes, Lindsay and Adam discuss practical aspects of heat training, how athletes should balance heat exposure with other training priorities, how long it takes to acclimate to the heat, and when to start your heat training prior to important events.

LINKS

Lindsay’s Socials:

Heat Training Resources:

Image discussed in the podcast
Koop’s: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop
Asker’s: Beat the Heat – a hot bath after exercise boosts performance in the heat
Stacy’s: Heat Regulation For Women | Dr. Stacy Sims

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Episode 213: The Time-Crunched Cyclist's Guide to Cyclocross, with Chris Merriam

Wed, 11 Sep 2024 04:00:00 -0700

OVERVIEW
Overview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies.

TOPICS COVERED

Common pre-season training mistakes
Skill and technique mistakes in training
What to look for in a cyclocross training group
Work/life balance with cyclocross racing
Mistakes in equipment selection
Race day strategies
Cyclocross-specific interval training

ASK A QUESTION FOR A FUTURE PODCAST

LINKS
Social media:
CXD IG: https://www.instagram.com/cxdtrekbikes/
CXHairs IG = https://www.instagram.com/cxhairs/

Resources:
CXHairs Bulletin on Substack: https://cxhairs.substack.com/
DCCX: https://www.facebook.com/profile.php?id=100057314694024

Episode 212 - Which is Best: SweetSpot vs. Polarized Training for Cyclists?

Wed, 04 Sep 2024 04:00:00 -0700

OVERVIEW
Overview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.

TOPICS COVERED

Polarized vs. SweetSpot definitions
SweetSpot pros and cons
Polarized training pros and cons
Practical recommendations for Time-Crunched Cyclists

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LINKS

Episode 211: Optimizing Recovery After Big Goal Events

Wed, 28 Aug 2024 13:00:00 -0700

OVERVIEW
Overview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery.

TOPICS COVERED

How to start post-event recovery
Week 2 of post-event recovery
Week 3 of post-event recovery
How you know you're ready again
Question 2: Key Metrics to Track for Training?
3 broad areas to focus on
Specific metrics to track

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Episode 210: How and when to intensify cycling training to gain speed and power

Wed, 21 Aug 2024 04:00:00 -0700

OVERVIEW
Overview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power?

TOPICS COVERED

Intro
Intensifying training to add speed and power
Key workouts for aerobic glycolysis
Progression of workouts for improving aerobic glycolysis

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Episode 209: Super Time-Crunched - Cycling Training in 4 Hours Per Week

Wed, 14 Aug 2024 04:00:00 -0700

OVERVIEW
Time-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?"

TOPICS COVERED

Quick Answers to Listener Questions
Benefits of short sessions of Zone 2 training
Block training for Super Time-Crunched Cyclists
Threshold workout example
Training plans with 2-3 workouts per week
Annual periodization plan for Super Time-Crunched Cyclists

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Episode 208: How Carbohydrate Fueling Affects Durability in Long Workouts and Races, with Dr. Gabriele Gallo, PhD

Wed, 07 Aug 2024 09:00:00 -0700

IN THIS EPISODE

Carbohydrates and durability
What are Critical Power and W Prime
Research review: Critical Power at rested vs. fatigued state with CHO
Fueling for increased durability
Fueling by percentage of hourly expenditure
Nutrition timing and periodization

LINKS

ASK A QUESTION FOR A FUTURE PODCAST

GUEST
Gabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Episode 207: Bullet Proof Your Fatigue Resistance with Dr. Gabriele Gallo, PhD

Wed, 31 Jul 2024 04:00:00 -0700

IN THIS EPISODE

Durability and Fatigue Resistance Testing Protocols
Does everyone benefit from durability training?
Independence of VO2 and durability
Training development for shorter distance athlete
Durability for long gravel, road, and MTB racers
Emerging research on training strategies

LINKS

ASK A QUESTION FOR A FUTURE PODCAST

Episode 206: Science of Peak Fat Oxidation and FatMax with Dr. Gabriele Gallo, PhD

Wed, 24 Jul 2024 03:00:00 -0700

IN THIS EPISODE

Peak Fat Oxidation and FatMax
Fax oxidation effect on fatigue resistance
Effects of sex and fitness on peak fat oxidation
Training with low and high carbohydrate availability
Optimizing fat oxidation for Time-Crunched Cyclists
Zone 2 training benefits beyond fat oxidation

LINKS

ASK A QUESTION FOR A FUTURE PODCAST

Episode 205: Joe Friel on Science-Based Training for Older Athletes - Part 2

Wed, 17 Jul 2024 04:00:00 -0700

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits.

IN THIS EPISODE

4 Takeaways for Older Athletes
The Value of Consistency
The only 3 things an athlete can focus on
Intensity - balancing hard days and easy days
"Recovery on Demand"
Motivation changes for older athletes
Maintaining good habits with age

LINKS

Suggestions for the Aging Athlete - Joe Friel
Motivation: Thoughts on Training #5: Motivation - Joe Friel
Consistency: Thoughts on Training #3: Consistency Is Key - Joe Friel
FastTalk, Joe’s New Training Bible
Joe Friel’s Website and Books

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Episode 204: Joe Friel on Science-Based Training for Older Athletes - Part 1

Wed, 10 Jul 2024 10:00:00 -0700

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline in VO2 max as we age. We also discuss the invaluable wisdom and strategies that experienced athletes employ to compensate for physiological changes, emphasizing the importance of exercise, sleep, and diet in maintaining peak fitness. Tune in for a treasure trove of tips to train hard, train smart, and achieve your athletic goals, no matter how old you are.

IN THIS EPISODE

Healthspan vs. Lifespan
Hormonal changes affecting aging athletes
Age-related physical declines
Importance of weight lifting and varied activities
Emotional responses to aging as an athlete
Do older athletes respond to training?

LINKS

Suggestions for the Aging Athlete - Joe Friel
Motivation: Thoughts on Training #5: Motivation - Joe Friel
Consistency: Thoughts on Training #3: Consistency Is Key - Joe Friel
FastTalk, Joe’s New Training Bible
Joe Friel’s Website and Books

ASK A QUESTION FOR A FUTURE PODCAST

The Science Behind Sodium and Electrolytes in Exercise Hydration

Wed, 03 Jul 2024 03:00:00 -0700

IN THIS EPISODE

Role of electrolytes in the body
Do we need sodium in sports drinks for performance?
Why is sodium in sports drinks?
Do we need sodium in sports drinks for 1-3 hour events, or only longer events?
The role of electrolytes in cramping
Sodium testing
Pre-exercise sodium intake
Sodium loading for fluid retention before specific events
Sodium bicarbonate

LINKS
-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768
Twitter: https://twitter.com/nxtlvlnut
Instagram: https://www.instagram.com/fuelingendurance/

ASK A QUESTION FOR A FUTURE PODCAST

GUEST
Dr Alan McCubbin works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as a Senior Teaching Fellow. He is an Accredited Practicing Dietitian and Accredited Sports Dietitian, and in 2021 was awarded Fellowship of Sports Dietitians Australia for his combined research and education contributions to the profession. Alan completed his PhD at Monash, focussing on the dietary sodium intake practices of endurance athletes, and the likely implications for health and performance during exercise.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin

Wed, 26 Jun 2024 04:00:00 -0700

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre-set plan and learn how to create a comprehensive sweat rate profile for varying conditions.

IN THIS EPISODE

Hydration needs for time-crunched vs. time-rich athletes
What does 'optimal hydration' even mean?
The problem with 'overdrinking'
Practical methods of hydration assessment
Drink to thirst or follow a hydration plan?
Putting sweat rate testing data into practice
The truth about "losing 2% of bodyweight due to dehydration"
How much fluid should you replace during exercise?

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The Science of Training Your Durability and Fatigue Resistance

Wed, 19 Jun 2024 04:00:00 -0700

IN THIS EPISODE

Defining Fatigue Resistance and Durability
What Durability looks like in your training data
Physical tests for durability and fatigue resistance
Fatigue resistance training workouts
When to schedule durability and fatigue resistance training

LINKS
- Knowledge is Watt: Fatigue Resistance and Durability

- Durability not related to VO2 or FTP

- The New Science of “Fatigue Resistance” by Alex Hutchinson

- Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance

ASK A QUESTION FOR A FUTURE PODCAST

Episode 200: How to Personalize Fueling and Training with Kilojoules

Wed, 12 Jun 2024 04:00:00 -0700

IN THIS EPISODE

Learn how to use kilojoules to quantify work rates and total work achieved, set fueling goals, and achieve weight loss goals.
What is a kilojoule?
How kJs are used in training and racing
Fatigue resistance and durability
Basing energy intake during rides as a percentage of hourly kJ
Tracking kJ for weight management/loss goals

LINKS
- Energy Expenditure: Calories, Kilojoules and Power in Cycling
- How Accurate is That Calorie Reading?

ASK A QUESTION FOR A FUTURE PODCAST

Episode 199: Is Training Twice a Day Good for Time-Crunched Cyclists?

Wed, 05 Jun 2024 04:00:00 -0700

IN THIS EPISODE

Question: Is one long ride better than two shorter ones?
3 Strategies for Double Days
When to use double days
Are Double Days always good/better?
Risks associated with Double Days
Is a double day better than a single long ride?

LINKS
- Benefits and Risks of Two-a-Day Training for Cyclists
- Two Shorter Rides or One Really Long Ride: Which is better for training?
- Do's and Don'ts of Double Day Training for Ultrarunners

ASK A QUESTION FOR A FUTURE PODCAST

Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists

Wed, 29 May 2024 04:00:00 -0700

IN THIS EPISODE

Question 1: Should I add potassium to my sports drink?
Natriuresis from overconsumption of potassium
Question 2: How can I keep my job and get enough recovery while training as a Time-Crunched Cyclist?
How to recover well when you have limited time for recovery
4 Steps to scheduling sleep, rest between workouts, training intensity, and training volume.

ASK A QUESTION FOR A FUTURE PODCAST

Episode 197: How to Leverage Zwift Racing in Your Training Plan

Wed, 22 May 2024 04:00:00 -0700

IN THIS EPISODE

Question 1: How to incorporate Zwift racing into a Time-Crunched Cyclist's training plan?
Three priorities for including Zwift races in your training plan
Training schedule examples with Zwift races included
Question 2: How can I incorporate a rowing ergometer into my cycling training
Using variety to improve training consistency
Workout examples for rowing machine

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How to Make Homemade Sports Drink with Carbs and Electrolytes

Wed, 15 May 2024 04:00:00 -0700

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's recipe for a homemade sports drink that's easy to make, features inexpensive ingredients, and is easily customizable.

IN THIS EPISODE

Are Glucose vs. dextrose the same thing?
Maltodextrin as a carbohydrate source for sports drinks
Glucose + Fructose for increased rate of absorption
Kristen Arnold's simple, inexpensive, and effective sports drink recipe
Brand name sports drink examples
Making your own high carbohydrate sports drink

RESOURCES
- Episode 192: Do Regular Cyclists Benefit From Super High Carbohydrate Intakes? https://youtu.be/WyrGWlEMBEM
- Slow vs Fast Carbs:
- Ratios of sugar combinations in sport drinks
- Never Second 2:1 ratio from Asker Jeukendrup
- SuperHigh Carb
- Beta Fuel
- Glucose vs Fructose vs Sucrose
- Kristen Arnold's website

SPORTS DRINK RECIPE
(makes two, 16-oz bottles)
- 32oz Water
- ¼ tsp table salt
- 4 tbsp Maple Syrup
- Flavor of choice (1 oz fruit juice, a squeeze of lime juice, a few drops of peppermint oil… experiment with your favorite flavors!)

Nutrition Facts: (per 16oz)
Calories: ~104kcal
Carbs: 27g
Fat: 0g
Protein: 0g
Sodium: 308mg

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Episode 195: What To Do About 'Intensity Creep' During Zone 2 Rides

Wed, 08 May 2024 02:00:00 -0700

In Episode 195, we answer a listener question about using power, heart rate, rate of perceived exertion and the talk test to gauge if you're hitting your Zone 2 or creeping out of it. CTS Coach and physiologist Renee Eastman talks with Host Adam Pulford about which metrics to prioritize during specific training rides. They also discuss aerobic decoupling and the ways that changes in relationship between power and heart rate can indicate changes in aerobic fitness and durability.

Topics Covered In This Episode:

Setting Zone 2 training intensities
Factors affecting heart rate
Honesty of RPE values
Defining the work of the day
What is aerobic decoupling?
Training beyond Zone 2

Guest:

Show Links:

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/?hl=en

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Episode 194: Shorter Cranks and Narrower Bars for Optimal Cycling Performance?

Wed, 01 May 2024 04:00:00 -0700

Topics Covered In This Episode:

Why shorter cranks and narrower bars?
Determining the right road, gravel, MTB handlebar width
Recommendations for amateur and time-crunched cyclists
What is crank length and why it matters
Benefits of shorter cranks
Should cranks on all your bikes be the same length?
Bonus: How do you choose a good saddle?

Guest:

Show Links:

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/?hl=en

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Episode 193: How to Choose The Right Cycling Workouts at the Right Times

Wed, 24 Apr 2024 04:00:00 -0700

Questions/Topics Covered In This Episode:

Strategy #1: General fitness, picking from a "workout buffet"
Strategy #2: Performance training, specific duration/workout goals
- Threshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive
- VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval durations, 1:1 work to rest ratios, 106-121% of FTP, RPE: 9
- Extensive Anaerobic Capacity workouts: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10
- Intensive Anaerobic Capacity workouts: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10
Strategy #3: Other Goals
- Specific workouts for weight loss goals,
- Specific workouts for metabolic flexibility
- Specific workouts for gaining mass

RESOURCES
- An Introduction to the New iLevels in WKO4 | TrainingPeaks
- How to determine workout targets using WKO iLevels
- Episode 168 - Zone 2: Testing to personalize your Zone 2 and improve base training
- Episode 169 - Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition
- Episode 46: Periodization, Training Modalities with Tim Cusick
- Episode 8: Deciphering Training Methodologies with Tim Cusick

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Host
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Episode 192: Do Time-Crunched Cyclists Benefit From Super High Carbohydrate Intakes?

Wed, 17 Apr 2024 04:00:00 -0700

The pros are eating 120 grams of carbohydrate per hour in some races and hard training sessions. Should you consume that much? Would you perform better if you did? In Episode 192 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweat Science columnist Alex Hutchinson joins Host Adam Pulford to discuss the latest trend toward super-high carbohydrate intakes during exercise.

Topics in this Episode:

History of carbohydrate fueling recommendations
Endogenous vs. Exogenous fueling
When would more carbohydrate be beneficial?
Why might more carbohydrate not be better?
Super-high carbohydrate for elites vs. masters and amateur cyclists
Why replace 30-40% of energy expenditure on performance days
Practical carbohydrate fueling recommendations for Time-Crunched Cyclists

Resources:

Guest: Alex Hutchinson, PhD
Alex Hutchinson is a National Magazine Award-winning journalist and Outside’s Sweat Science columnist, covering the latest research on endurance and outdoor sports. His most recent book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, he completed a PhD in physics at the University of Cambridge and worked as a researcher in the National Security Agency’s Quantum Computing group. He also competed for the Canadian national team in track, cross-country, road, and mountain running. He lives (and runs) in Toronto.

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Episode 191: 5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD

Wed, 10 Apr 2024 04:00:00 -0700

In Episode 191 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the keys to long term success as an athlete. In particular, they draw on skills acquisition research from Mark Williams of the Institute of Human and Machine Cognition in Florida and Nicola Hodges of the University of British Columbia.

5 Keys to Long Term Success in Endurance Training:

Balancing Performance with Learning
Choosing Quality over Quantity
Fostering Autonomy
Being Specific
Respect Individual Differences

Resources:

Youtube video of this episode
Alex's Twitter(X) @sweatscience
Website: https://sweatscience.com/
Resources:
- Alex’s Article on Outside: How to Train for Long-Term Success
- Effective practice and instruction: A skill acquisition framework for excellence: https://pubmed.ncbi.nlm.nih.gov/37603709/

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Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio?

Wed, 03 Apr 2024 02:00:00 -0700

Questions/Topics Covered In This Episode:

How much difference will it make if I train on a heavy bike and race on a light bike
Why Total System Weight matters
Cheapest way to lower total system weight
How do I know if I've maxed out my Functional Threshold Power?
Have you maxed out training volume or intensity?
How to lengthen rides and use mini-camps
What to do when you can't add more time
Polarized training to pull FTP up

RESOURCES
- Total System Weight Calculator: https://www.broleur.com/hill-climb-calculator/
- Trainright Membership: https://trainright.com/membership/
- Episode 48 with Dr. Stephen Seiler: https://youtu.be/KfvRy_b1z2k
- Episode 164 on Extensive and Intensive interval training: https://youtu.be/S-95GTC52mA

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Episode 189: Is Your Training Plan Crap? Defining High-Quality Training with Alex Hutchinson, PhD

Wed, 27 Mar 2024 04:00:00 -0700

In Episode 189 of The Time-Crunched Cyclist Podcast, Outside Magazine's Sweatscience columnist Alex Hutchinson joins Host Adam Pulford to discuss the details that separate crappy training from high-quality training. Whether you're balancing your passion for cycling with a demanding schedule or aiming to refine your training routine, this conversation offers invaluable insights into achieving peak performance.

Key topics in this episode:

What is "training quality"?
The role of device data in defining training quality
How to adjust training on the fly, during workouts?
Indicators of training quality
The role of iteration and reflection on personalizing training for you
How do you know if your training plan is crap?
Four indicators your training plan isn't working

Resources:

Youtube video of this episode (includes visuals described in audio version)
Alex's Twitter(X) @sweatscience
Website: https://sweatscience.com/
Resources:
- Alex’s Article on Outside: What Makes Training High-Quality—or Not?

- Haugen et al: Training Quality—What Is It and How Can We Improve It?

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Episode 188: Strength Training After Surgery - How to make gains without getting hurt.

Wed, 20 Mar 2024 04:00:00 -0700

Questions/Topics Covered In This Episode:
00:45 - How can I strength train my legs with less stress on my hips, post surgery?
03:20 - Isometric holds (wall sits) for leg strength
04:52 - Lunge complex for mobility and strength
09:32 - Coming back from surgery, my cardiovascular system is good, but my leg strength needs work. How do I get both back on track?
11:33 - Sample workout for increasing strength training

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Episode 187: Unlocking the Power of Anaerobic Capacity with Coach John Croom

Wed, 13 Mar 2024 10:00:00 -0700

8-Time US National Champion and CTS Coach John Croom is the anaerobic king. His power numbers and FRC (functional reserve capacity) were phenomenal at the height of his career. In this episode of "The Time-Crunched Cyclist Podcast", he reveals the techniques and workouts he uses to help athletes unlock the power of anaerobic capacity for race-winning performance. And anaerobic capacity is not just for racers... AC is the power all cyclists rely on for sharp accelerations in a group ride, to charge up a hill, or sprint against your buddies.

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Guest: John Croom
John Croom started his athletic career as a 305-pound football player turned wrestler before finding track cycling. Even at 200-215 pounds, he was frequently told he was too large to be competitive as a cyclist, but he persevered and won 8 USA Cycling National Championships on the velodrome! Shortly after realizing he would not qualify for Team USA for the 2024 Olympics, he seized an opportunity to join the American Magic professional sailing team as they prepare to compete for the 37th America's Cup. John continues to work as a CTS Coach.

Episode 186: From Champion Cyclist to America's Cup Sailor - John Croom's Inspirational Athletic Odyssey

Wed, 06 Mar 2024 04:00:00 -0800

Episode 186 features a fascinating conversation with CTS Coach John Croom, who defied norms to make the leap from a team sport heavyweight to a professional track cyclist and now an America's Cup sailor with the American Magic team. This episode chronicles Croom's physical transformation and mental fortitude, providing a goldmine of motivation and insight for heavier cyclists looking to leverage their size rather feel ostracized or disadvantaged because of it.

Topics in this episode:

John Croom's background and heavyweight pathway into sports
Training and weight loss journey to become an elite cyclist
Croom's struggle to balance fueling and weight management
Croom's advice for effective weight loss and management
Training and advancing to a Track Cycling National Champion
Transitioning from Track Cycling to America's Cup Sailing
A cyclist's role on an America's Cup sailboat
Why John Croom is still working as a cycling coach

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Episode 185: Time-Crunched Cyclist Q&A - How Often Should Cyclists Redo Bike Fits?

Wed, 28 Feb 2024 04:00:00 -0800

Episode 185 of "The Time-Crunched Cyclist Podcast" is a quick one, at just about 11 minutes, but it's packed with great, practical information about checking and confirming your bike fit.

Questions in this episode:

How often should cyclists redo bike fits?
How do you translate bike fit measurements from bike to bike?

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Episode 184: Best Workouts to Improve Pedal Stroke

Wed, 21 Feb 2024 04:00:00 -0800

Topics in This Episode:

Recap of "Science of a Great Pedal Stroke" podcast (Episode 183)
Why cyclists should train the full range of cadences
"Normal" cadence ranges for different types of cycling
How to train different cadences (low, high, high + high power)
Fast Pedal workout (high cadence, low power)
Muscle Tension workout (low cadence, high torque)
Power Intervals (high cadence, high power)
Sprinting!

Resources:

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Guest: Charlie Livermore
Charlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.

Episode 183: The Science Behind a Great Pedal Stroke, with Coach Charlie Livermore

Wed, 14 Feb 2024 02:00:00 -0800

Key topics in this episode:

How power is produced through the pedal stroke
The muscle used for producing power on the bike
Torque effectiveness and the creation of an effective pedal stroke
Synchronizing the top and bottom of your pedal stroke

Resources:

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Episode 182: Designing a Velocity-Based Strength Training Plan, with Coach Kellie Moylan

Wed, 07 Feb 2024 04:00:00 -0800

Key topics in this episode:

Review of Velocity-Based Training
Coach Kellie's process for starting a program
Establishing good form
When to add speed and load components
Keys to building a program
Three main movements
Designing a weekly program

Resources:

Kellie Moylan:
- Coach Profile: Kellie Moylan - CTS Cycling Coach
Articles for Further Research::
More Great Resources:
- https://www.youtube.com/@TheMovementSystem
- Strength vs Hypertrophy: https://www.youtube.com/watch?v=pfW86aNuR1Q
- Catylyst Athletics Library: https://www.catalystathletics.com/exercises/

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Guest: Kelly Moylan
Kellie Moylan is a performance coach who works with athletes throughout the world. She has been coaching endurance sports and strength training for over 20 years. Kellie works one on one with athletes in her own gym with the use of Olympic style weightlifting or portions of the lifts depending on the goals and needs of each athlete.

Certifications:

USA Cycling Level 1, NSCA USA Weightlifting Level 2 Coach, USA Track and Field Level 3, Certified Sports Nutrition Coach with NSPA, Certified Program Design with NSPA, Certified Weightlifting with NSPA, Certified Speed and Agility NSPA, International Youth and Conditioning Coach

Episode 181: Boosting Endurance Training with Velocity-Based Strength Training

Wed, 31 Jan 2024 04:00:00 -0800

Key topics in this episode:

Weightlifting vs. Strength Training
How do we develop strength and power in an athlete at the gym?
How does Velocity-Based Training (VBT) work?
Kellie's "Train fast to be fast" method

Resources:

Kellie Moylan:
- Coach Profile: Kellie Moylan - CTS Cycling Coach
Articles for Further Research::
More Great Resources:
- https://www.youtube.com/@TheMovementSystem
- Rate Coding: https://www.youtube.com/watch?v=eJLkrdozT6Q
- Rate of Force Development: https://www.youtube.com/watch?v=dZlVoH8MWk0
- Strength vs Hypertrophy: https://www.youtube.com/watch?v=pfW86aNuR1Q

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Certifications:

USA Cycling Level 1, NSCA USA Weightlifting Level 2 Coach, USA Track and Field Level 3, Certified Sports Nutrition Coach with NSPA, Certified Program Design with NSPA, Certified Weightlifting with NSPA, Certified Speed and Agility NSPA, International Youth and Conditioning Coach

Episode 180: Time-Crunched Cyclist Q&A - Running for cyclists? Anaerobic intervals year round?

Wed, 24 Jan 2024 04:00:00 -0800

Questions in this episode:

How should I incorporate running with primary cycling training plan (without getting injured)?
Should high-intensity anaerobic intervals be done year round, even occasionally, or only during event-specific buildup?
Addressing the numbering of podcast episodes for easier searching

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Episode 179: Myths and Facts on Breathing Techniques and Training Devices for Cyclists

Wed, 17 Jan 2024 10:00:00 -0800

In Episode 179, CTS Coach Adam Pulford and Ryan Kohler from Fast Talk Labs dissect the art and science of breathing techniques for cyclists. They discuss ways athletes should be aware of their breathing patterns, how and when to manipulate them, and the pros and cons of breath training techniques and devices for cyclists.

Key topics in this episode:

What does 'breath work' really mean?
Is the purpose of breath work to improve performance metrics, change lung physiology, or optimize mind-body awareness?
How modifying breath patterns can change response to exercise intensity
When to encourage vs discourage hyperventilation
Techniques Coach Ryan and Coach Adam actually use with athletes
Will nasal breathing or restricted breathing devices improve endurance performance?

Links:

Ryan Kohler's Website
Impact of Breathing Intervention... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8397177/
Red Bull Breathing Techniques: https://www.redbull.com/ie-en/breathing-techniques-for-sport

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Guest: Ryan Kohler, M.S.
Ryan is a career endurance coach with over 20 years experience working with student-athletes and adults in the fields of health/fitness and sports performance. He specializes in science-based approaches to exercise, with a focus on finding the improvements that can make the biggest impact on your lifestyle.

Education:

M.S. in Sports Nutrition from Marywood University
B.S. in Exercise Science from the University of Scranton

EP178: How A High VO2 max Helps You Live Longer And Go Faster

Wed, 10 Jan 2024 04:00:00 -0800

Prepare to turbocharge your cycling performance and vitality as we team up with physiologist Ryan Kohler to unravel the secrets of VO2 max. Discover how pushing your limits can not only advance your endurance on the bike but also fortify your health for a long and vigorous life. Host Adam Pulford and Ryan Kohler also discuss how to design and execute VO2 max intervals in your training, and how Junior (U19) cyclists should approach high intensity interval training.

Key topics in this episode:

How is VO2 max a key indicator for longevity?
Best ways to improve VO2 max
Specific cycling workouts for increasing VO2 max
Pre-requisites before starting VO2 max workouts
Nutrition factors VO2 max training
Sleep and VO2 max training
Junior development: How to work with U19 cyclists and their parents on VO2 max (it's the opposite method of working with Masters (35+) athletes).

Links:
Ryan Kohler's Website
Time-Crunched Cyclist Podcast Episode 70
Research: Survival of the fittest: VO2max, a key predictor of longevity?

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Education:

M.S. in Sports Nutrition from Marywood University
B.S. in Exercise Science from the University of Scranton

Episode 177: Why It's Good to Start Training Without Specific Goals

Wed, 03 Jan 2024 04:00:00 -0800

Discover the liberating truth that you can boost your cycling fitness without being shackled by specific goals. For all you goal enthusiasts, fear not. Your goals are worthy of your dedication. But if you don't have big goals right now, embrace the perspective that progress isn't solely powered by ticking off checkboxes. You can and should get started on your training journey - whether for the first time or for your next season - even if you don't have a whole plan worked out.

Key topics in this episode:

Specific goals vs. generalized goals
Do less stupid stuff
How 'training to train' gives endurance athletes the tools to get event-specific later.
Today's cyclists: either training for specific event type or training to be able to jump into wide range of events and adventures.

Links:
Deep Work by Cal Newport

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Episode 176: Absurd Cycling Feats: Riding, Nutrition, and Recovery Secrets from Coach Jason Siegle

Tue, 26 Dec 2023 04:00:00 -0800

Hold onto your handlebars! We're veering off the beaten path with CTS Coach Jason Siegle to explore absurd cycling challenges. He's days away from completing a 120-day challenge to ride a mile for every 100 Instagram followers. He's here to share the highs and lows of his journey, what he's learned, and how absurd challenges can be helpful to other cyclists.

Key topics in this episode:

Jason Siegle's cycling challenge
Why cyclists embark on challenges that don't make much sense from a fitness or training perspective.
The benefits of absurd fitness challenges
How to manage challenges that dramatically increase training volume (e.g., Rapha's Festive 500).
Fueling for back-to-back and high-volume challenges
Solo or with groups?
The role of self care and good habits in the success for challenges
How to recover once you complete your challenge

Links:
Jason's Instagram

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Episode 175: The Training Season Starts Soon. Are You Ready to Go?

Wed, 20 Dec 2023 04:00:00 -0800

Learn the art and science of training readiness with Coach Adam Pulford and special guest, CTS Coach Jim Rutberg. Ever wonder if your wearable is telling you the full story about your readiness to train? This episode offers insights into readiness scores, tools like TrainingPeaks and WKO, and your own subjective assessments to truly understand if and when you're ready for substantial training.

Key topics in this episode:

What is "Training Readiness" and how is it measured?
Are Training Readiness scores from wearable devices accurate and useful?
How Coach Adam uses WKO5 to evaluate TR
How athletes can use their TrainingPeaks data to evaluate TR
How athlete phenotype (e.g. sprinter vs. climber) can influence Training Readiness
No-Tech ways athletes can tell if they are ready for training

Links:
Article: 5 Ways to Gauge Your Training Readiness
Youtube: Video with visuals described in this episode

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Guest
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at @rutty_rides on Instagram.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

How to Avoid Peaking Too Early (plus 2 more listener questions!)

Thu, 14 Dec 2023 04:00:00 -0800

Questions Answered In This Episode:

Question 1: How to incorporate strenuous skate skiing in with winter cycling training?
Question 2: I've mistimed my peak the past two years. When should I start training for goal events in June and July?
Question 3: How do CTS Coaches work with athletes with medical conditions, in this case exercise-induced hypertension?

Show Links/Resources:

Exercise induced Hypertension:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7793423/
Podcast Episodes mentioned in this episode:
-- Episode 159: Mastering Block Training for Time-Crunched Cyclists

How Frequently Should You Test and Update Training Zones?

Wed, 06 Dec 2023 09:00:00 -0800

This episode is also packed with practical advice on how to optimize your training, even when you're up against tight schedules. We delve into what being "time crunched" means and its impact on your training hours. Plus, get an inside scoop on the importance of regular field tests and receive expert tips on how to conduct them properly. So, whether you're looking to improve your FTP or manage your heart rate during endurance rides, we've got you covered! Tune in for a power-packed episode dedicated to refining your cycling performance, no matter what clock says.

Topics Covered In This Episode:

How frequently should cyclists do lab tests and field tests?
What times of the season should you update your power and heart rate zones?
Is testing 2-3 times per year necessary for non-competitive cyclists?
Defining "time-crunched cyclist" based on weekly hours of training availability
Incorporating intervals and higher intensity training to augment aerobic gains from Zone 2 training

Show Links/Resources:

Guide to FTP Field Tests:
https://trainright.com/cycling-field-test/ and
https://trainright.com/ftp-tests-how-to-perform-20-minute-8-minute-and-ramp-tests/
Podcast Episodes mentioned in this episode:
-- Episode 66: How To Improve Your Cycling FTP (Functional Threshold Power)
-- Episode 106: When and How Frequently Should You Test Your Cycling FTP?

Should Cyclists Lift Weights and Ride on the Same Day?

Tue, 28 Nov 2023 04:00:00 -0800

Amateurs, Masters, and Time-Crunched Cyclists benefit from both strength training and endurance training, but struggle to fit both into limited available time. Can an athlete successfully train for strength and endurance simultaneously? Do the training stimuli interfere with each other enough to matter? And if you train both concurrently, how should you schedule strength and endurance sessions for maximum gains?

Topics Covered In This Episode:

What does concurrent strength and endurance training mean?
Signaling: how strength training signals for hypertrophy and endurance training for mitochondrial development
mTOR vs. AMPK
Explaining the Interference Effect
Practical strength and endurance schedules for athletes who:
- Prioritize cycling performance
- Prioritize muscle strength and size
- Seek a balance of muscle mass and aerobic endurance development

Show Links/Resources:

Companion article on trainright.com
- Should Cyclists Ride and Lift Weights on the Same Day? Practical Guidelines for Concurrent Strength and Endurance Training for Cyclists
Nutrition & the Molecular Response to Strength Training:
- https://www.gssiweb.org/sports-science-exchange/article/sse-123-nutrition-and-the-molecular-response-to-strength-training
Signals Mediating Skeletal Muscle Remodeling by Resistance Exercise: PI3 Kinase Independent Action with mTOR1:
- https://pubmed.ncbi.nlm.nih.gov/21071597/
Risks of Concurrent Training by Kolie Moore:
- https://www.trainingpeaks.com/blog/risks-of-concurrent-training/

Answers to Your Zone 2 Questions, with Coach Adam Pulford

Wed, 22 Nov 2023 04:00:00 -0800

Have you ever been puzzled by the intricacies of zone two training? Wondered how it could elevate your cycling performance? Coach Adam Pulford is back and ready to answer listener questions on Zone 2 training.

Questions Covered In This Episode:

Question 1: Can you just train in Zone 1 and Zone 2 and then go race?
Question 2: If I've done most of my training the past two years in Zones 1 and 2, what am I missing?
Question 3: Should I ride at the bottom or top of Zone 2 power output?
Question 4: Should I ride long Zone 2 rides fasted or with low carbohydrate availability?
Question 5: What happens if I go into Zone 3 or 4 during my Zone 2 rides? Does it negate the benefits?

Show Links:

"Train Low” Concept:
Podcasts on Zone 2 and setting intensities for base training:
Episode 170: https://youtu.be/J7FrFJjOknA
Episode 169: https://youtu.be/uFfYZRkbwaQ
Episode 168: https://youtu.be/RMMPInMN3FI
CTS Camps
What is Lactate Threshold

Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine

Wed, 15 Nov 2023 04:00:00 -0800

Topics Covered In This Episode:

To build base properly, you must ride aerobically (zone 2 & below)
You can only build so much base, then you have to move on in tuning your engine (move beyond zone 2, or from foundation to main floor)
Your best engine, or house that you build, will be a combination of the intelligent work you do on the bike combined with how much time you actually have to put into it. Volume works.
Your Ford Focus is fine! This means if you have the budget (available time) to afford a Ford Focus (limited training time) rather than a Porsche (unlimited training time), optimize to get everything you can out of the Ford.

Guest:

Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.

Show Links:

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/?hl=en
What is Lactate Threshold:
- https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/

Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition

Wed, 08 Nov 2023 04:00:00 -0800

Want to discover how lab testing can elevate your endurance and performance? Coach Adam Pulford and CTS Premier Coach Renee Eastman are back to demystify the value of lactate, draw comparisons between lab testing and field testing, and examine the performance and health implications of being a sugar burner versus a fat burner. Learn about the potential health and longevity effects of being a sugar burner, including insulin resistance and difficulty losing weight. And learn how training can enhance fat oxidation and mitochondrial function, thereby boosting endurance performance and metabolic health.

Topics Covered In This Episode:

What and how do we test physiology in a lab (LT1, LT2, VO2 max, etc.)
Pros and cons of lab testing vs. field testing
How lab testing reveals 'sugar burners' vs. 'fat burners' at low to moderate intensities
Why burning more fat at lower exercise intensities is metabolically efficient
Why Time-Crunched Cyclists tend to present as Sugar Burners in the lab, and what that means for performance and health.

Guest:

Show Links:

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/?hl=en
What is Lactate Threshold:
- https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/

Zone 2: Testing to personalize your Zone 2 and improve base training

Wed, 01 Nov 2023 04:00:00 -0700

Get ready to unravel the intricacies of Zone 2, LT1, LT2, lactate threshold, lab testing, and carb/fat oxidation with our head physiologist and CTS Premier Coach, Renee Eastman. This episode promises to change your understanding of how your body functions during rigorous training. You'll learn why lactate isn’t the villain it’s often made out to be, and how it functions as a fuel source.

We’ll also uncover the world of Zone 2 training, highlighting the vital differences between lactate threshold (LT2) and functional threshold power (FTP). Unearth how to maximize fat oxidation during training and learn why it’s crucial to get your training intensity right for an effective aerobic response.

Topics Covered In This Episode:

What do we mean by lactate threshold, LT1, LT2, aerobic threshold and anaerobic threshold, FTP.
How have measurements and considerations of "threshold" changed?
How are thresholds tested in the lab and in the field?
How can I use threshold data to inform real world training?
How testing increases precision of Zone 2, not just FTP!
How Zone 2 training in the fall/winter contributes to increased FTP and VO2 max

Guest:

Show Links:

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/?hl=en
What is Lactate Threshold:
- https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/

Can Strategic Detraining Boost Long-Term Performance?

Wed, 25 Oct 2023 04:00:00 -0700

Ever wondered why athletes strategically take a break from rigorous training? With Coach Cliff Pittman, we examine the necessity of allowing your body and mind ample recovery time from a full season of training. Cliff and Coach Adam Pulford discuss how you can set up an effective three-to four-week detraining period that aligns with your lifestyle and training history. The conversation also covers aspects like monitoring cycling metrics, adjusting nutrition, and integrating active recovery and alternative activities into this period.

Topics covered in this episode:

Having a period of less training, or detraining, is very important for long term performance gains and overall health.
This time period should be longer than a recovery week (1wk) and probably less than 5wks, according to the literature.
Transition to Base Period simply
Use Frequency, Volume, and Intensity appropriately, by increasing each of them a little bit and going slowly to build back fitness and go beyond for the next season.

ASK A QUESTION FOR A FUTURE PODCAST

Guest
Cliff Pittman is the Coaching Development Director for CTS and an experienced CTS Ultrarunning Coach. In addition to the CTS Coaching Education Program, Cliff has an UESCA Ultrarunning Coach Certification, UESCA Sports Nutrition Certification, PNOE Metabolic Analysis Certification, and a Revo2lution Running Trainer Certification. After a decade of military service, he coached athletes for running, military special operations, and even life coaching before shifting his primary focus to ultra-endurance performance.

Links
Cliff's Instagram: https://instagram.com/coachcliffpittman

References from the episode:

- Detraining Research:
https://www.researchgate.net/publication/236590070_Detraining
https://www.fasttalklabs.com/fast-talk/what-happens-when-we-stop-training-with-dr-inigo-mujika/

- Articles:
- Maintaining Physical Performance
- Off-Season training and detraining

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Combining Strength Training and Cycling, for Time-Crunched Cyclists

Wed, 18 Oct 2023 04:00:00 -0700

Topics covered in this episode:

Question 1: How to use Zone 3 training intensity to boost aerobic fitness?
Question 2: How to combine strength training with cycling training?
- Why to lift weights and do hard intervals on the bike on the same day.
- How to schedule strength, interval, endurance, and recovery days.
- Recommended weight and rep ranges for Time-Crunched Cyclists
- What '2-rep reserve' means

ASK A QUESTION FOR A FUTURE PODCAST

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

The Best Sports Drink Strategies for Cyclists, with Kristin Arnold MS, RDN, CSSD

Wed, 11 Oct 2023 04:00:00 -0700

Key topics in this episode:

Quick review of sports drink ingredients
Use cases for high carb drink mixes
Temperature-related considerations for high carb drink mixes
Kristin's home-made drink mix recipe
Recommended brand examples of sport drinks
Why there are increased electrolytes in moderate carbohydrate drinks
How to transition sports drinks during long training sessions and events
When to use zero-calorie electrolyte-only sports drinks

Guest
Kristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links
Kristin's Website: Arnoldrdn.com
Kristin's Instagram

References from the episode

GI Issues: https://www.mysportscience.com/blog/categories/gi-problems
Fueling Recommendations During Various Exercise Durations: https://www.mysportscience.com/post/2015/05/27/recommendations-for-carb-intake-during-exercise
Carbohydrate Composition of Sport Drinks: https://pubmed.ncbi.nlm.nih.gov/24715561/

How to Get Faster with "Intensive" and "Extensive" Cycling Workouts

Wed, 04 Oct 2023 07:00:00 -0700

Topics covered in this episode:

What are the characteristics of "intensive" vs. "extensive" intervals?
What do these two types of intervals do differently for athletes?
When should athletes use intensive vs. extensive intervals?

In-Season Training for Cyclocross, with Coach Jim Lehman

Wed, 27 Sep 2023 12:00:00 -0700

Key topics in this episode:

Scheduling workouts between cyclocross races.
Skills practice routines and tips for pre-season and during season.
Race-and-recovery planning for a multi-week cyclocross series
Tapering for major cyclocross goal events
Key workouts for cyclocross racers

Guest
Jim Lehman was one of the original CTS Coaches and been designing training camps for more than 20 years. One of the most respected endurance cycling coaches in the United States, Jim has served as a National Team coach for the US Para-cycling team, including working as a coach at the 2004, 2008, 2016, and 2020 Paralympic Games. Following the 2020 Paralympic Games he received the Order of Ikkos medal six times for his role helping athletes win medals.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Mastering Cyclocross Training Plans with Coach Jim Lehman

Wed, 20 Sep 2023 04:00:00 -0700

Key topics in this episode:

How is cyclocross periodization different from road/MTB/gravel?
When should cyclocross racers do base, build, and preparation periods before cyclocross season?
Do amateur and masters racers need 500 training hours per year?
What other types of bike races are the best training for cyclocross?
Why gravel racing might not be a great training tool for cyclocross racers

Creatine for Time-Crunched Cyclist Performance (Plus Cognition & Concussion Recovery)

Wed, 13 Sep 2023 04:00:00 -0700

Topics covered in this episode:

What creatine is and what it does in the body
How much creatine athletes need and when to supplement
What types of activity are enhanced by high levels of creatine in the muscles
Creatine's influence on the brain: cognition and concussion recovery
Drawbacks to creatine supplementation
Creatine for vegan and vegetarian athletes
Importance of creatine + strength training for older athletes

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Nicole Rubenstein
Nicole's bio from racersedgenutrition.com: "My interest in nutrition started long before I became a Registered Dietitian-Nutritionist. Growing up I was a snowboard racer on the U.S. Junior National Team and traveled the world to compete. When I left racing in 2001 I shifted my focus to nutrition and helping others. My career began in 2006 after completing my B.S. in Nutrition from Cornell University and my dietetic internship at New York Presbyterian. My foundation was diverse, working in a variety of clinical nutrition settings, a top sports nutrition practice in Manhattan, and running a private practice on Long Island. I relocated to Colorado in 2010 to continue my career and advance my skills as a sports dietitian. I enjoy working with complex sport nutrition cases (athletes with medical conditions) as well as recreational and elite athletes looking to improve performance or change body composition. I love planning my own sport nutrition too, which has been essential for strength and conditioning to stay strong and healthy during mountain bike season."

Education and Credentials

Bachelor's degree in Nutrition, Cornell University
Master's degree in Sport Nutrition, University of Colorado
Dietetic Internship, New York Presbyterian/Weil Cornell and Columbia Medical Centers
Certified Specialist in Sports Dietetics (CSSD)
Certified Diabetes Educator (CDCES)

Common Questions: https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Long Term Use:
- https://www.mdpi.com/2072-6643/13/6/1915
- Section 3.4 = cycling performance implications

Could Beta-Alanine Supplementation Improve Time-Crunched Cyclists' Performance?

Wed, 06 Sep 2023 04:00:00 -0700

Topics covered in this episode:

What is Beta-Alanine?
How beta-alanine improves athletic performance (with or without supplementation)
The types of performances that may be improved by increasing the amount of beta-alanine in your body.
How much beta-alanine adult athletes should consume, in what form, and over what period of time.

Education and Credentials

Bachelor's degree in Nutrition, Cornell University
Master's degree in Sport Nutrition, University of Colorado
Dietetic Internship, New York Presbyterian/Weil Cornell and Columbia Medical Centers
Certified Specialist in Sports Dietetics (CSSD)
Certified Diabetes Educator (CDCES)

Beta-Alanine:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

Mastering Block Training for Time-Crunched Cyclists

Wed, 30 Aug 2023 01:00:00 -0700

Topics covered in this episode:

What is Block Training?
Block training vs. Polarized Training
Why focusing training stimulus on back-to-back days is effective
Block training for time-rich vs. time-crunched cyclists

Block training article and graphic by CTS Alumnus, Coach Dean Golich

Heart Rate Variability: Best Practices for Time-Crunched Cyclists

Wed, 23 Aug 2023 10:00:00 -0700

Topics covered in this episode:

What is heart rate variability?
What's the most accurate and seamless way to measure HRV?
When should you measure HRV, overnight vs. morning?
What decisions can you or should you make based on HRV?
How much data is necessary before HRV becomes a useful tool for an individual athlete?

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Jason Koop
Jason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

Practical Tips for Managing Motivation as a Time-Crunched Cyclist

Wed, 16 Aug 2023 14:00:00 -0700

Topics covered in this episode:

How motivation changes through the training year
Self determination theory: Autonomy, competence, connectedness
Managing Intrinsic vs. extrinsic motivations
"Motivation Flexibility"
Harmonious passion and obsessive passion
Managing a total loss of motivation

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Colin Izzard
Colin graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He has worked for CTS since the early 2000s in various capacities. He developed CTS’s first regional center in Asheville/Brevard NC, mentored, developed, and trained numerous coaches. Other projects included writing stage races for Zwift, working with Training Peaks to help develop WKO 4 software. Colin also served as a bike fit/sports science advisor for the Hincapie Development Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs.

Motivation: How to Build, Sustain, and Restore Motivation for Cycling Training

Wed, 09 Aug 2023 00:00:00 -0700

Topics covered in this episode:

Where does motivation come from
Self determination theory
Spectrum of motivation (amotivation, extrinsic, intrinsic)
Harmonious passion and obsessive passion
Intro to Motivation flexibility

Links mentioned:

Self Determination Theory: (SDT)
- https://selfdeterminationtheory.org/
Understanding Motivation & Performance:
- https://www.fasttalklabs.com/coaching/understanding-motivation-and-how-it-affects-performance/
Book: Why We Do What We Do by Ed Deci
- https://www.amazon.com/Why-We-What-Understanding-Self-Motivation/dp/B07XQ98NF8/ref=sr_1_1?hvadid=580628312862&hvdev=c&hvlocphy=9008053&hvnetw=g&hvqmt=e&hvrand=15189107440365053728&hvtargid=kwd-5341150214&hydadcr=15525_13517362&keywords=why+we+do+what+we+do+deci&qid=1691334180&sr=8-1
What is Motivation:
- https://positivepsychology.com/what-is-motivation/

The Impact of Sprints on Effectiveness of Zone 2 Aerobic Endurance Rides

Wed, 02 Aug 2023 22:00:00 -0700

Are you ruining your endurance ride by incorporating sprints into your zone 2 training? In this episode of the Time Crunched Cyclist Podcast, Coach Adam explores the science behind aerobic capacity, muscle fiber recruitment, and energy systems as he tackles a listener question about the potential detriment of mixing sprints into endurance rides.

Topics covered in this episode:

What percentage of individual endurance rides should be in Zone 2?
What happens when you add in too many surges or hard efforts?
Difference between recovery days, endurance days, and interval days
Specific examples of when Coach Adam incorporates intensity into Zone 2 endurance ride days.

Links mentioned:

Zone 2 Training: Build Your Aerobic Capacity
- https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/
Key CTS Workouts:
- https://trainright.com/key-cycling-workouts/

Cardiac Drift and Aerobic Decoupling: What Time-Crunched Athletes Need to Know

Wed, 26 Jul 2023 04:00:00 -0700

Ever noticed that your heart rate drifts up even when your pace or effort level remains steady? Or that your pace and power output drops over time if you're keeping your heart rate steady? In this podcast, host Adam Pulford and Coach Ryne Anderson explore the relationship between cardiac drift, Efficiency Factor, and aerobic decoupling. Further, they'll show you how to use these markers to monitor your training and progress over time.

Topics covered in this episode:

What is Cardiac Drift?
What cardiac drift can indicate about your aerobic fitness
Factors not related to fitness that affect cardiac drift
Efficiency Factor and its role in monitoring progress
When to pay attention to cardiac drift and efficiency factor

Links mentioned:

Time-Crunched Cyclist Training Lessons from This Year’s Tour France
https://trainright.com/time-crunched-cyclist-training-lessons-from-this-years-tour-france/

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Ryne Anderson
Ryne Anderson has been a coach with CTS since 2021. Ryne followed a non-traditional path to the endurance coaching profession, providing him with a unique perspective and approach to performance. After playing college football while earning his B.A. in Physical Education and M.Ed. in Special Education, Ryne was a middle school PE and Social Studies teacher for nine years. As a coach, he's drawn to the technical aspects, science, and interpersonal dynamics of the sports he coaches. Most of the athletes he works with are ultrarunners and gravel cyclists.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Special Edition: Tour de France Femmes avec Zwift Preview with Mari Holden and Alison Tetrick

Sat, 22 Jul 2023 04:00:00 -0700

Topics covered in this episode:

Alison and Mari's favorites for the Tour de France Femmes avec Zwift
Where you can catch Mari and Alison covering the TDFF during the race
Update on the effects of Alison's recent injuries
The training and riding Alison and Mari do around Aspen, Colorado, while covering the TDFF avec Zwift
Tips for short (1-2 week) trips to higher elevations with your bike

ASK A QUESTION FOR A FUTURE PODCAST

Guests: Alison Tetrick and Mari Holden
Born and raised on a ranch in California, Alison Tetrick is an NCAA tennis player turned biochemist turned professional cyclist and storyteller and free-range entrepreneur. She is a traumatic brain injury survivor after a crash in a professional race, and although the bike almost took her life, it also saved her life. She is passionate about creating opportunity, education, and access to cycling for all through scholarships and community engagement. Working with Zwift, she works on brand strategy and marketing to advocate for equality in not only women’s cycling but so much to #WATCHTHEFEMMES. She believes sports can make a powerful difference to change the world and continues to do the work to make a difference. Alison is a #CTSAthlete coached by Adam Pulford.

US Bicycling Hall of Fame inductee, Mari Holden won a UCI Time Trial World Championship and Olympic Gold medal, along with six USA National Cycling Championships. Mari is now using her professional and personal experience to create an environment for others to achieve their goals. Her community and professional work include her time on the Board of Directors at USA Cycling and as the cycling representative to the US Olympic Committee from 2000-2008. She was the USA Cycling Women's Road Coach and worked as a CTS Coach. Mari was a CTS Athlete during her cycling career.

Links:

Mari - https://www.instagram.com/msmariholden/
Alison - https://www.instagram.com/amtetrick/
WeDÜ - https://wedu.team/blogs/the-move

Time-Crunched Cyclist Q&A: Training between race weekends, upper body strength for gravel races, and more.

Wed, 19 Jul 2023 04:00:00 -0700

Topics covered in this episode:

Question #1: How to train in the weekdays between race weekends?
- Recovery and going into the next race weekend fresh is the top priority
- One mid-week ride should incorporate intervals similar to the race-prep training you completed before the current racing block
- Sample weekday schedule included
Question #2: Can running be incorporated into Time-Crunched Cyclist training programs?
- Yes. For TCC, running can be a time-efficient way to target aerobic development.
- Caveat: If you're new to running or run infrequently, be very conservative with the effort level and duration.
Question #3: How to train upper body to prepare for rough surfaces in gravel and mountain bike races?

Time-Crunched Cyclist Q&A: Stop Getting Dropped on the Group Ride & How to Structure Intervals

Wed, 12 Jul 2023 04:00:00 -0700

Do you struggle with optimizing your midweek workouts for better weekend group rides? Coach Adam Pulford explores the nitty-gritty of interval training, distinguishing between steady intervals and on/off intervals. He discusses how to structure your workouts based on your goals - whether it's personal fitness or improved event performance. And when it comes to staying with the group and riding strong in the group ride, Coach Adam shares tips that range from workouts to strategy and nutrition/hydration.

Topics covered in this episode:

Question #1: Steady Intervals vs. "Punchy" or "On/Off" Intervals?
- How "time in zone" differs by how it's accumulated
- Aiming for performance: start with steady intervals and add shorter, punchy intervals closer to your event.
- Aiming to stay fit: research says both structures work, so mix them up in a way that keeps you engaged.
Question #2: How do I stop getting dropped at the group ride?
- Identify your limiter. If getting dropped early when it first goes hard, perhaps anaerobic capacity is the limiter. If getting dropped late in the ride, more likely aerobic endurance or durability are limiters.
- It's not all about power. Make sure your drafting and pacing skills are honed.
- Pay attention to fueling. In group rides, people sometimes eat and drink less because of riding in a pack.

Links

Article:
- HIIT vs Steady State Intervals on Aerobic & Anaerobic Capacity
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/
TABATA:
- https://www.lisajohnsonfitness.com/wp-content/uploads/2013/06/ACSM-Poster-OLSON-2013-PDF.pdf
Tabata: it’s a HIIT!
- https://journals.lww.com/acsm-healthfitness/fulltext/2014/09000/TABATA__It_s_a_HIIT_.6.aspx
Elite Athletes
- https://onlinelibrary.wiley.com/doi/10.1111/sms.13627
- 3 week study, total time controlled, 13x30s vs 5min VO2 no increase in 20min power, but increase in anaerobic power

Q&A: Max Heart Rate for Older Athletes & Heat Acclimation Questions

Wed, 05 Jul 2023 04:00:00 -0700

Topics covered in this episode:

Defining "quality" in training (Hint: quality training can happen at any intensity)
Can you sit in a hot car instead of a sauna for heat training? (Hint: Please don't)
Alternative and safe heat acclimation protocols
Why heart rate is not effective for measuring intensity for short efforts
Performance markers to use during short (<60 seconds) hard efforts
Why Maximum Heart Rate changes with age

Training for Increasingly Extreme Cycling Challenges

Wed, 28 Jun 2023 04:00:00 -0700

Topics covered in this episode:

Prioritize fitness before obsessing on tire choice, etc.
Training intensity distribution for epic endurance events
Why VO2 max matters for ultra events
Benefits of building durability through Zone 3/Tempo/Low Threshold work
Taper tantrums and going in to the race fresh
Train for the technical aspects of adventure races
Working on training that can't measured (skills, techniques, mental fortitude) improves performances that can be measured
Race day fueling to access your fitness
Hydration packs vs. bottles in epic events

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Maddison Russell
Maddison Russell has been an endurance athlete for over fifteen years. He started as a competitive runner throughout high school and a few years racing club collegiate at Indiana University. From there, he got onto a bike and has been a dedicated cyclist ever since, with a focus on gravel and road racing. He graduated from Indiana University with a major in Exercise Science, and minors in Coaching and Psychology.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Bicarb Curious? Everything Time-Crunched Cyclists Need to Know Before Using Sodium Bicarbonate Supplements

Wed, 21 Jun 2023 04:00:00 -0700

Topics covered in this episode:

What is sodium bicarbonate (baking soda) and what does it have to do with athletic performance?
How has bicarb been used to improve performance historically?
How athletes can improve performance with bicarb supplementation.
Limitations and value proposition of bicarb supplementation
Drawbacks and risks associated with bicarb supplementation
What kind of workouts and competitions are well suited for bicarb supplementation and which are not?

ASK A QUESTION FOR A FUTURE PODCAST

Guest: Jason Koop
Jason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

2020 Study on Individualization of Sodium Bicarb Ingestion: https://rgu-repository.worktribe.com/output/855283/is-individualization-of-sodium-bicarbonate-ingestion-based-on-time-to-peak-necessary
Meta Analysis: https://link.springer.com/article/10.1007/s40279-021-01575-x
Asker Jeukedrup Summary: https://www.mysportscience.com/post/sodium-bicarbonate-cheap-and-effective
RedBull Study with PR Lotion: https://training.tower26.com/training-tips/red-bull-study-pr-lotion-amp-power-output

Mastering Heat Training for Time-Crunched Cyclists

Wed, 14 Jun 2023 06:00:00 -0700

Looking to conquer the heat during your next race? Today's episode shares valuable strategies for heat acclimation to help you perform at your best in hot and humid conditions like Ken, who's preparing for an August race in Augusta, Georgia. From saunas and hot baths to steam baths and heat exposure, we've got you covered with a range of techniques for both active and passive heat training.

We also uncover the differences between how men and women respond to heat acclimation and provide specific protocols for each gender, including a primer method for women in their low hormone phase. Moreover, we discuss the benefits of heat acclimation and how to maintain it by using sauna protocols every other day and doing high-quality training sessions in the cooler parts of the day. So tune in and get ready to beat the heat in your next race!

Topics covered in this episode:

Active vs. passive heat training
Benefits and limitations of active heat training
Active heat protocols (with Zone 2 endurance training)
Passive heat training (with purposeful workouts)
Recommended duration and frequency of heat exposures
Women-specific considerations for heat training
When to schedule heat training

Beat the Heat: https://www.drstacysims.com/blog/beat-the-heat
Dealing with Heat: https://bikerumor.com/physiology-and-nutrition-dealing-with-the-heat/
Hot Bath and Performance: https://www.mysportscience.com/post/2016/06/15/hot-bath-and-performance-practical-guidelines
Research on Application of HA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422510/

Gravel Racing Nutrition Strategies for Time-Crunched Cyclists

Wed, 07 Jun 2023 05:00:00 -0700

Key topics in this episode:

General nutrition guidelines for endurance cycling
Nutrition differences for dynamic vs. steady cycling events (e.g. road/crit vs. gravel/ultraendurance)
Fueling and hydration tips for short vs. long vs. ultra distances
Roles of intensity, temperature, distance, and technical courses on nutrition and hydration strategies
Tips for eating and drinking while riding on unstable surfaces
Carrying food vs. aid station stop strategies during gravel races

ASK A QUESTION FOR A FUTURE PODCAST

Guest
Jason Siegle has quietly become one of the top cycling coaches at CTS and in the cycling coaching profession. As an athlete he was a professional mountain bike racer and road racer. He has been a CTS Coach for more than 10 years, working with a diverse set of athletes that range from beginners to professionals. One of Jason's higher profile athletes is Olympian and NBA Hall of Fame inductee, Reggie Miller.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Rapid Fire Time-Crunched Q&A: Sleep Disturbances, Two-A-Day Training, Range of Motion

Wed, 31 May 2023 04:00:00 -0700

Questions and topics covered in this episode:

How can I improve sleep quality and stop waking up multiple times per night
Can I split a 4-hour ride into two 2-hour rides or should I keep it one long ride
How can I increase flexibility in my low back and hips for improved bike fit
Do the principles of training density apply outside of cycling-specific training?

How to Avoid a Zone 2 Plateau

Wed, 24 May 2023 04:00:00 -0700

Key topics in this episode:

What is a Zone 2 plateau?
What's happening when CTL and Ramp Rate flatten?
How long does it take for a Zone 2 plateau to develop?
What to do once you plateau from Zone 2 training?

Gravel vs. Road Race vs. Criterium Training for Time-Crunched Cyclists

Wed, 17 May 2023 04:00:00 -0700

Key topics in this episode:

What are the meaningful differences, from a training perspective, between gravel and road racing?
Pacing and effort characteristics between gravel and road racing
Nutrition and support differences between gravel and road races
Time-Crunched training for road races vs. gravel races
Key Time-Crunched Cyclist workouts for developing gravel-specific fitness
Key Time-Crunched Cyclist workouts for developing road racing fitness

ASK A QUESTION FOR A FUTURE PODCAST

Adapting Time-Crunched Cyclist Training Around Business Trips

Wed, 10 May 2023 04:00:00 -0700

Key topics in this episode:

Prioritizing training frequency vs. duration vs. intensity
Key workouts for maintaining fitness while traveling
Key training zones for preventing loss of aerobic fitness during periods of severely reduced training availability

How to Improve Power-to-Weight Ratio as a Time-Crunched Cyclist

Thu, 04 May 2023 01:00:00 -0700

Key topics in this episode:

Focus on fitness and power side of the equation first
Train for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE)
Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) training
Example Workouts
- ClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshold range, bordering on VO2 max intensity, RPE of 9/10.
- HillAccelerations: 3 x 8min. Efforts start at SteadyState intensity (RPE of 7/10) for 7 minutes and then accelerate to RPE 10/10 for final minute.
- SteadyState Intervals: 2 x 20min at 91-105% of FTP. For these longer ones, aim for the lower end of the range (91% of FTP)
When you focus on fitness and good habits (sleep, recovery, reducing stress), body weight and body composition often take care of themselves.
If you need proactive weight loss, aim to reduce caloric intake by about 500 calories per day through portion control.

Best Recovery Modalities for Time-Crunched Cyclists (in just 8 minutes!)

Wed, 26 Apr 2023 04:00:00 -0700

Key topics in this episode:

Sleep: the master recovery tool
Why you should pause between training and the rest of your day
Post-workout nutrition for Time-Crunched Cyclists
The value of doing fewer recovery-oriented activities

How Time-Crunched Cyclists Should Leverage Indoor Cycling Year-Round

Wed, 19 Apr 2023 04:00:00 -0700

Key topics in this episode:

Best Practices:
- Standardize your indoor cycling setup/equipment/apps
- Get more fans for greater airflow
- Position screens at normal sightline for outdoor riding position
How to align indoor cycling with your training goals.
Advantages to indoor cycling that outdoor cycling can't match
Examining and fixing the difference between indoor and outdoor power outputs.
How indoor cycling can increase training availability for Time-Crunched Cyclists by 30-50% weekly, monthly, and yearly.
Using indoor cycling as a low-risk way to improve bike fit.
How to take your indoor cycling fitness outside.

LINKS

ASK A QUESTION FOR A FUTURE PODCAST

Guest
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Strength Training Q&A for Time-Crunched and Aging Cyclists

Wed, 12 Apr 2023 04:00:00 -0700

Key topics in this episode:

Question #1: I'm 77 years old and an experienced cyclist. I cannot find out just how much weight I should be moving at my age. Currently at 400 lbs on the [leg] press and 155 pounds on the squat - both multiple reps. How much weight is too much? How frequently?

Short Answer: Compare you to you, not to others
Long answers: Use qualitative and quantitative data as your guide
- Qualitative: Rating of Perceived Exertion. Hard days: 8-10 reps at RPE of 7-8 on a 10-point scale. Very hard days: 4-6 reps at RPE 9-10.
- Quantitative: % of 1 Rep Maximum (1RM). Either test or use chart from NSCA.
  1. Strength: >85% for reps of 4-6
  2. Power: 80-90% for reps of 1-2, 75-85% for reps of 3-5
  3. Hypertrophy: 67-85% for reps of 6-12
  4. Muscular Endurance: <67% for reps of 12+

Question #2: “I'm using the time-crunched training plans. Should I put strength sessions on interval days or on one of the off days?”

If you are only able to keep up with TCC cycling plan, then keep hard days hard and easy days easy or rest. Don't add strength training to easy or rest days.
If all else is going well (you have extra time, sleeping well, nutrition is good, lifestyle stress is under control, etc.), then try swapping a rest day with a strength training day.
When training volume is low and you have good habits already established, adding in a strength training session to your overall plan can be a healthy thing
This can add strength and performance to both bike and off the bike life
Don’t add this in if you are not sleeping well, stressed out, or are already missing other training sessions during the week.

ASK A QUESTION FOR A FUTURE PODCAST

Links

National Strength and Conditioning Association 1RM Chart
The Aging Neuromuscular System and Motor Performance
Strength Training Resources:
- NSCA 1RM Chart
- Article on RPE and RIR

Can Cyclists Get Fast with Just 6 Hours of Training Per Week?

Wed, 05 Apr 2023 04:00:00 -0700

Key topics in this episode:

Why overhyping Zone 2 does Time-Crunched Cyclists a disservice
Similarities between Time-Crunched Cyclist, Polarized, and 80/20 paradigms
Zone 3: Is it useful or useless? Should you use it or avoid it?
Extensive vs. Intensive interval training for Time-Crunched Cyclists
How to shift training from base/foundation to prep/event-specific work
Advantages of a "recovery-rich" training schedule
How to embrace the benefits of time-crunched training

ASK A QUESTION FOR A FUTURE PODCAST

Example Workouts:

Intensive Threshold Training Example:
- Monday: rest
- Tues: 4x8min @ Upper Threshold (95-105% of FTP) with 4min RBI; 75min
- Wed: rest
- Thurs: 4x6min @ Upper Threshold (95-105% of FTP) with 4min RBI; 75min
- Saturday: Zwift Group ride or Race, ~1.5hr total.
- Sunday: 2hrs @ Zone 2 Endurance
Extensive Threshold Training Example:
- Monday: rest
- Tues: 2x20min @ Threshold (91-101% of FTP) with 5-7min RBI; 75min
- Wednesday: rest
- Thurs: 3x12min @ Threshold (91-101% of FTP) with 5-6min RBI; 75min
- Saturday: Zwift Group ride or Race, ~1.5hr total.
- Sunday: 2hrs @ Zone 2 Endurance (One way to add DENSITY to this program is to rest on Sunday and do Group ride + volume on Saturday for 3-4hrs total that day)

Guest
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Time-Crunched Cyclist Q&A: How to Adapt Training for 65+ Grand Masters Cyclists

Wed, 29 Mar 2023 04:00:00 -0700

Key topics in this episode:

Question #1: What training metrics should change for 65+ year old Grand Masters cyclists?

Should aging athletes calculate training intensities differently?
How to change training density and work:rest ratios for aging athlete
How athlete phenotype changes training prescription
Time-crunched vs. time-rich athletes after retirement
Maintaining VO2 max for experienced athletes, building VO2 max for novices

Question #2: I need a recovery plan. What do I do?

Start with sleep
Separate hard from easy
Listen to Episode #131 and Episode #3

ASK A QUESTION FOR A FUTURE PODCAST

Links

Training Zones/Advice for Aging Athlete:
- Joe Friel: https://joefrieltraining.com/fast-after-60-70-part-8/
- Joe’s 5-2: https://joefrieltraining.com/fast-after60-70-part-6/
The Aging Neuromuscular System and Motor Performance:
- https://pubmed.ncbi.nlm.nih.gov/27516536/

What Training Density Is and Why It Matters for Time-Crunched Cyclists

Wed, 22 Mar 2023 02:00:00 -0700

Key topics in this episode:

How 'training density' - the way we concentrate or spread out rides - affects training stimulus and adaptation.
Comparisons of Tues/Thurs/Sat vs. Tues/Wed/Thurs vs. Sat/Sun workout patterns.
Best training pattern for time-crunched criterium and road racers.
Best training pattern for time-crunched gravel and mtb marathon racers
Are long rides about building fitness or about experiential learning?
Should Time-Crunched Cyclists stick to the plan or take advantage of epic days with friends?

ASK A QUESTION FOR A FUTURE PODCAST

Links

Guest
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist, The Time-Crunched Triathlete, The Ultimate Ride, Chris Carmichael’s Food for Fitness, Chris Carmichael’s Fitness Cookbook, The Carmichael Training Systems Cyclist’s Training Diary, and 5 Essentials for a Winning Life with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Time-Crunched Cyclist Q&A: Adjust TSS for extreme environments? Why do I get stronger after 90 minutes on the bike?

Wed, 15 Mar 2023 04:00:00 -0700

Key topics in this episode:

Question #1: Should Training Stress Score (TSS) be adjusted for extreme environments?

Does actual training stress change with heat or cold enough to alter TSS?
After rides on technical or rough courses, examine TSS from HR or Power (hrTSS vs TSS). Go with the higher one because HR may reflect effort while not pedaling.
LSS (Life Stress Score) - high/medium/low subjective measure. LSS does not increase TSS on stressful work day, but LSS provides context.
When stress is higher (TSS, hrTSS, or LSS), give grace, add recovery.

Question #2: During long rides, I consume my first energy drink after 90 minutes, and then I can ride harder than I could at the beginning. Does anyone know why?

Effect of sugar and caffeine (i.e. from Red Bull, Monster or sports drink) on energy and focus in short term
Benefits of consuming calories earlier and more frequently during long rides
Nutrition recommendations specific to early morning and after-work training sessions.

ASK A QUESTION FOR A FUTURE PODCAST

Links

Effects of Acute Cold Exposure on Sub-Maximal Exercise:
- https://pubmed.ncbi.nlm.nih.gov/6513768/
- Aerobic Capacity not effected, but decrease in sub-max performance
Effects of Cold Exposure in Elite XC Skiiers:
- https://pubmed.ncbi.nlm.nih.gov/9562357/
- Decrease in sub-max time to exhaustion
- VO2 Max unchanged

Time-Crunched Cyclist Questions Answered: Strength Training in Base Period & Road vs. MTB Training

Wed, 08 Mar 2023 04:00:00 -0800

Key topics in this episode:

Question 1: I'm a cross-country mountain bike racer. How much time should I spend training on the road vs MTB?

Conditioning vs specificity
Timing - when to focus more on road vs more on trail
Examine your limiters, particularly technical skill
What happens when MTB racers spend too little time on MTB during race season

Question 2 (8:30): When can I add strength training into my base training plan?

Deciding whether bodyweight activation or heavy strength training is appropriate, based on experience and goals
If experienced, reintroduce activation for 2-4 weeks before going heavy
If new, minimum 6-8 weeks activation/movement training before going heavy
Why base period is a good time for heavy strength training (if appropriate)

ASK A QUESTION FOR A FUTURE PODCAST

Links

Mechanical Work of XC Mountain Bike Racing
Podcast: Erin Carson
Podcast: Sarah Scozzaro

Time-Crunched Cyclist Nutrition Q&A: What & How Much to Eat Before, During, After Cycling

Wed, 01 Mar 2023 04:00:00 -0800

Key topics in this episode:

Recommended calories, carbohydrate, electrolytes, and fluid for 60-90 minute rides vs. 2-3 hour rides, and longer.
What to eat before workouts & how to avoid reactive hypoglycemia
Sports drink recommendations (note: no sponsor affiliations)
New science on post-workout carbohydrate replenishment
New recommendations on protein timing and intake
Recommended protein sources for post-workout recovery

Guest
Kristen Arnold is a registered dietitian (RD), retired professional cyclist, cycling coach with Source Endurance, and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master’s in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.

Links
Website: Arnoldrdn.com
Instagram

Best Recovery Strategies for Time-Crunched Cyclists

Wed, 22 Feb 2023 04:00:00 -0800

Key topics in this episode:

How to 'greenlight' the idea of slowing down
Do Time-Crunched Cyclists need less recovery because of low training volume?
Stressors that aren't accounted for in training data
Recovery modalities vs. sitting still
Optimizing rest going into big events
Why the risk of doing too much is greater than the risk of doing too little
Post-workout recovery strategies for Time-Crunched Cyclists
Recovery benefits of fueling BEFORE training sessions

Time-Crunched Cyclist Nutrition Q&A: Fasting? Plant-based or Omnivore? And much more.

Tue, 14 Feb 2023 23:00:00 -0800

Key topics in this episode:

Ideal race weight and what to do about it.
How long it takes to achieve weight management goals safely.
Choosing an eating style: Does plant-based vs. vegan vs. carnivore, etc. make a performance difference?
Will fasting make you fast?
The difference between 'fasting' and 'fasted training'
Biggest mistakes athletes make with fasted training
Why neither fasting nor fasted training are recommended for female athletes
How to eat for all-day energy

Links
Website: Arnoldrdn.com
Instagram

Planning Training Camps for Time-Crunched Cyclists

Mon, 06 Feb 2023 11:00:00 -0800

Key topics in this episode:

What a training camp accomplishes that your home environment doesn't
Let the volume be the training stress
For TCC, intervals are the norm, longer endurance rides is the novel stress
Structuring intensity and volume for multi-day camps
Fueling and hydrating for consecutive days
Training Stress is not linear as rides get longer
How many days and how much volume is appropriate for your camp
How to plan routes and food/water stops

Should Time-Crunched Cyclists Do Aerobic Base Training?

Wed, 01 Feb 2023 11:00:00 -0800

We've made some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" has been refocused to become The Time-Crunched Cyclist Podcast. In this episode, Coach Adam Pulford answers a question we frequently get early in the calendar year:

Should Time-Crunched Cyclists Do Aerobic Base Training?

Key topics in this episode:

Why 'base training' has value for Time-Crunched Cyclists
What 'base training' looks like when you're riding 6-8 hours/week
Yes, Zone 3 (Tempo, Sweetspot) is a valuable intensity for Time-Crunched Cyclists
How to combine Zone 2 and Zone 3 intensities to improve gains
Why adding short, anaerobic capacity intervals can be beneficial and low risk for TCCs during base period
How incorporating short training camps (endurance blocks) are a time-effective way to boost aerobic base training

Introducing The Time-Crunched Cyclist Podcast!

Wed, 25 Jan 2023 11:00:00 -0800

We're making some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" is being refocused to become The Time-Crunched Cyclist Podcast. Here's what you can expect:

Weekly episodes starting in February 2023
20- to 25-minute episodes packed with actionable training information
Answers to questions submitted by listeners and coached athletes
Interviews with CTS Coaches and experts in endurance training, nutrition, recovery, and exercise science

What about the ultrarunning portion of the TrainRight Podcast? We recommend listening to "The Koopcast", hosted by Jason Koop, the Head Coach of CTS Ultrarunning and author of "Training Essentials for Ultrarunning".

The Four Questions Athletes Should Ask Before Planning a New Season

Mon, 09 Jan 2023 10:00:00 -0800

Topics Covered In This Episode:

The '4 Whats"
Questions coaches ask during season reviews
How to use the '4 Whats' to plan the season ahead

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Guest Bios
Darcie Murphy has been a CTS Coach for 20 years. While completing a degree in Health Education at Utah State University, she began competitive road and mountain bike racing. Racing at the national and international level took her to many parts of the US and gave her invaluable experience in the world of professional athletics. Eventually, bike racing turned into trail running and ultramarathon racing, and she has since added alpine ski and snowboard instruction and personal training to her list of teaching credentials.

Matthew Busche earned degrees in Exercise Science and Management from Luther College in 2007 and then committed to cycling full time. He signed his first pro contract in 2010 and spent 7 years riding professionally. Matthew won the US Pro Road Race National Championship in 2011 and 2015. He completed 3 Grand Tours, including the 2014 Tour de France, and was selected to represent Team USA at the UCI Road Cycling World Championships.

Darcie Murphy:

IG: @darcie_kmurph
Email: dmurphy@trainright.com
Website: https://trainright.com/coaches/darcie-murphy/

Matthew Busche:

IG: @matthew.busche
Twitter: @MatthewBusche
Email: mbusche@trainright.com
Website: https://trainright.com/coaches/matthew-busche/

Why Chris Carmichael Stepped Down and What's Next for CTS and Coaching Industry

Thu, 22 Dec 2022 12:00:00 -0800

Topics Covered In This Episode:

Why Chris Carmichael stepped down as CEO of CTS
Introduction to Jeff Pierce, the new CEO of CTS
A brief history of the Endurance Coaching Industry in the US
The future of personal coaching as AI and machine learning increase availability of dynamic training plans

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Guest Bios
Chris Carmichael and Jeff Pierce were rivals leading up to the 1984 Olympic Team selection, then teammates on the 7-Eleven Pro Cycling Team. Later they both held High Performance Director positions at USA Cycling and played roles in the selection of Team USA cyclists for several Olympic Games, World Championships, and other major international competitions.

Chris founded CTS in 2000 and led the company until stepping down in August 2022. Jeff spent more than 13 years as an executive for T-Mobile in telecommunications before returning to USA Cycling as VP of Athletics. He was selected to take over the CEO role at CTS and started in August 2022.

Links:

About CTS Story
Chris's Bio
Jeff's Bio
Chris's IG: https://www.instagram.com/chriscarmichael1960/

Fueling Performance with Joy, ft. Pro Cyclist and Social Media Sensation Alison Jackson

Wed, 07 Dec 2022 17:00:00 -0800

Topics Covered In This Episode:

Recounting the highs and lows of 2021 and 2022
Staying motivated through illness and injury
Practical tips for training through adversity
How joy (and dancing) create balance with tough training

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Guest Bio
Alison Jackson is one of the most recognizable Canadian professional cyclists, not only because wins races all over the world, but also because her dance moves have made her a social media sensation. An Olympian and multi-time Canadian National Champion, also Jackson finished 6th at the UCI Road Race World Championships in 2022. For 2023, she will race for the EF Education-TIBCO-SVB Pro Cycling Team. Alison works with CTS Coach Adam Pulford.

More About Alison Jackson:

IG: https://www.instagram.com/aliactionjackson/
TikTok: https://www.tiktok.com/@aliactionjackson?lang=en
FB: https://www.facebook.com/alisonactionjackson
Twitter: https://twitter.com/aliACTIONjackso
Team: https://efeducationtibcosvb.com
Article: https://efeducationtibcosvb.com/racing/alison-jackson-signs-with-ef-education-tibco-svb/

Off-the-Bike Training: Body, Brain, and Breath Training with Erin Carson

Wed, 23 Nov 2022 19:00:00 -0800

Topics Covered In This Episode:

Absolute strength vs. Resilient strength
The principles of Foundation Training
The differences between Foundation Training and Yoga for performance
Foam rolling (does it work and should you do it?)
The role of movement in hydrating tissues
Getting stronger and faster without increasing muscle size
Increasing 'rate of force production'
Breath work for spinal stabilization and expansion of rib cage
Belly breathing vs. decompression breathing

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Guest Bio
Erin Carson is co-owner and operator of RallySport, a Boulder, Colorado training facility and health club. As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and Olympians as well as everyday athletes seeking excellence.

Erin’s Credentials:

B.S. Kinesiology, University of Colorado
M.S. Administration, University of Nebraska
Masters Studies, Tulane University
NSCA Certified Strength and Conditioning Specialist
EXOS Performance Coach (pending)
Titleist Performance Coach L2
NASM Certified Personal Trainer
NASM Performance Enhancement Specialist
NASM Corrective Exercise Specialist
PTA Global Certified Personal Trainer
PTA Global Advanced Personal Trainer
Foundations Instructor L2

30 Days Free of ECFit On Demand

Use Code: TRAINRIGHT

https://ondemand.ecfitstrength.com/

Email Erin at erin@ecfitstrength.com for 30 days access to Premium

Read More About Erin Carson:

Website: https://ecfitstrength.com/

Instagram: https://www.instagram.com/ecfit_strength/

Facebook: https://www.facebook.com/ecfitstrength/

Twitter: https://twitter.com/ecfitstrength

How to Include Strength Training in Your Cycling Training Plan

Wed, 02 Nov 2022 13:00:00 -0700

Topics Covered In This Episode:

Benefits of Strength Training
Why strength training shouldn't be just off-season or cross training
If you’re going to do strength training, it's best to do it year round
A Simple Process to Follow:
- 4 Strength Training Levels we use at CTS to identify where to start
- How to use these levels throughout the season
- Best Practices to keep addressing strength all season long

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Guest Bio
Sarah Scozzaro is a CTS Coach who specializes in ultrarunning and has an extensive strength training background. Sarah has her Masters’s degree in Exercise Science with a concentration in performance enhancement and injury prevention and has a long list of qualifications and certifications after her name including being a National Strength and Conditioning Association certified personal trainer and National Academy of Sports Medicine performance enhancement specialist.

Guest Links:

Coach Bio: https://trainright.com/coaches/sarah-scozzaro/
IG: https://www.instagram.com/drtyrunner/

Show Links

Podcast: Strength Training for Ultrarunners

The One About "Screaming Barfies" and Other Ailments From Cold Weather Training

Thu, 27 Oct 2022 11:00:00 -0700

Topics Covered In This Episode:

The "Screaming Barfies" - yes, it's a real thing.
Reynaud's Phenomenon
Non-temperature related causes of Reynaud's Phenomenon
Primary and Secondary Reynaud's Phenomenon
Increased risks for women
Treating and preventing the effects of Reynaud's Phenomenon and other cold-related injuries

Host Bio:
Corrine Malcolm has been a CTS Coach for more than 5 years and holds a B.S. in Health and Human Performance. She's a professional ultrarunner, a top ten Western States finisher, and a former U.S. Biathlon National Team member.

Have questions you want Corrine to cover in a podcast? Email her at cmalcolm@trainright.com.

Article Links

Off-Season Training: Why and How You Should Detrain on Purpose

Thu, 20 Oct 2022 09:00:00 -0700

Topics Covered In This Episode:

What detraining is and why you need it
What happens when you lighten your training load
How to detrain correctly
Absolute vs. Relative Chronic Training Load (CTL)
Physical and psychological consequences of lowering CTL
Coach AP's Recipe for Detraining
How much CTL should be lost during detraining phase?

Show Links

Ultraendurance-Specific Guide to Protein

Fri, 14 Oct 2022 11:00:00 -0700

Topics Covered In This Episode:

What you need to know about protein
How much protein athletes need daily
Why ultradistance athletes should ingest protein DURING runs and races
Purposes and recommendations for post-workout protein intake
Importance of branched chain amino acids (BCAAs) for endurance athletes
Food sources of leucine

How To Choose The Best Coach For You

Thu, 06 Oct 2022 13:00:00 -0700

Topics Covered In This Episode:

What you should think about before hiring a coach
Some of the biggest benefits athletes see working with a coach
How the coach-athlete match process works
How to know if a coach is a good fit for you
Pros and cons of having a local coach

Guest

Dominic Guinto has been the CTS Athlete Services Director for nearly ten years and has successfully matched thousands of athletes with coaches during that time.

Show Links

Sign up for a CTS Coach Consultation here
Article - The Benefits Of Working With A Coach

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

22-Minute Athlete's Guide to Better Sleep

Wed, 28 Sep 2022 22:00:00 -0700

Topics Covered In This Episode:

Stages of sleep
nREM vs. REM sleep
How you sleep when physically tired vs. emotionally fatigued
Health implications of sleep deprivation
Role of sleep in injury prevention
How do you know if you're getting enough sleep
Keys for optimizing sleep hygiene

How to Get Faster on the Bike - Part 3, The Climbing Episode w/ Nat'l Champion Jill Patterson

Sat, 24 Sep 2022 23:00:00 -0700

Topics Covered In This Episode:

Top 5 factors for faster climbing: pacing, increasing power to weight ratio, wise equipment choices, course intel, personal intel
How to use Strava as a pacing and KOM/QOM planning tool
Using RPE to gauge pacing and sustainability
Are you a Steady or Punchy climber?
Pacing for climbs you have never climbed before
Keeping your mind in the game on difficult climbs
Safe and effective ways to target power-to-weight ratio
Best hill climbing workouts for novice riders
Best hill climbing workouts for advanced riders

Guest Bio:
Jill started road biking when she was living in Japan as an English teacher. After doing well in local races she was recruited by a women’s team, Asahi Muur Zero (now disbanded). She rode with them for three years and did several international UCI stage races in China, Thailand, and the US (Joe Martin Stage Race and Tour of the Gila, 2016). After returning to the US at the end of 2016 she followed a more structured training program and experienced big increases in my endurance, power and fitness. I prefer long and hilly gran fondo and road race courses, and in 2021 also started riding gravel. Jill is coached by CTS Coach Adam Pulford and won the 2022 USA Cycling Gran Fondo National Championship.

Show Links

How to Protect and Boost Athlete's Immune System

Wed, 14 Sep 2022 14:00:00 -0700

Topics Covered In This Episode:

What can I do to boost immune system?
Why do I get sick after big races?
Innate immunity vs adaptive immunity
Basic biology of the human immune system
Debunking the "Open window theory"
How to decrease illness risk associated with training
Managing sleep to protect your immune function
Managing your "touch points" and interactions with other people

What to do when you miss a workout

Wed, 07 Sep 2022 14:00:00 -0700

TOPICS COVERED IN THIS EPISODE

Determining key workouts vs. everything else
What to do when you miss a key workout
- Example: Missed a key Tuesday interval workout
- Example: Missed a key Thursday workout before big weekend
- Example: Missed long ride on a weekend day
Adjusting training start times based on recovery-duration-between-key-workouts
When to do or miss a recovery ride
Adjusting ride intensities after shifting workout days

HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

LINKS
Article: Missed Workouts - A guide to adjusting cycling training
Article: What Runners Should Do If You Missed Training

How to Beat Jet Lag and Travel Fatigue Before Your Big Event

Wed, 31 Aug 2022 10:00:00 -0700

Topics Covered In This Episode:

Factors affecting general travel fatigue
Minimizing sleep disruption during international air travel
Best transatlantic flight choices for athletes
Dealing with jet lag
Time required to acclimate to eastward or westward travel
How to get circadian rhythm back on track once you've arrived

Book Recommendation: Why We Sleep, by Dr. Matthew Walker, PhD

How to Get Faster on the Bike - Part 2, with guest Emma Langley

Tue, 23 Aug 2022 23:00:00 -0700

TOPICS COVERED IN THIS EPISODE

What to do differently once you've been training for a while.
The value of cycling skills work - even at the Women's WorldTour level
How recovery and doing less off the bike makes you faster on the bike
Perspectives athletes can change that lead to improved performance.
Race day tactics when you have teammates - and when you don't!

GUEST
Host and CTS Coach Adam Pulford is joined by Emma Langley, a professional cyclist for EF Education-TIBCO-SVB and 2022 US Pro Road Race National Champion. In addition to being an incredibly strong cyclist, Emma graduated from The College of William and Mary with a Bachelor of Science in Kinesiology in 2017, obtained a strength and conditioning certification through NASM that same year, and competed internationally in triathlon before focusing solely on professional cycling.

LINKS
Website: https://efeducationtibcosvb.com/our-team/emma-langley/
Emma Langley's Instagram: https://www.instagram.com/elangs1/
Pneumatic recovery boots: https://hyperice.com/products/normatec-3-legs/

Creating Confidence to Succeed in Ultraendurance Events

Thu, 18 Aug 2022 13:00:00 -0700

Topics Covered In This Episode:

Thoughts that keep people from feeling confident
Self-efficacy vs. self confidence
The power and benefit of staying in the moment
The value of writing down instances of achievement and great effort
The confidence pitfall of taking on too much
Why self-compassion is essential for ultraendurance athletes

Guest Bio:

Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist.

Episode Links:

Website: https://coloradopsychotherapyandsport.com/home

Blog: https://coloradopsychotherapyandsport.com/news

CTS Coach Bio: https://trainright.com/coaches/neal-palles/

Twitter: @NealPalles

Instagram: @nealpalles

Facebook: https://www.facebook.com/ColoradoPsychotherapyandSport

Book Recommendation: Do Hard Things by Steve Magness

How to Get Faster on the Bike - Part 1

Wed, 10 Aug 2022 15:00:00 -0700

TOPICS COVERED IN THIS EPISODE

The multiple meanings of "getting faster" in cycling
The role of annual training volume in progression
Fueling for speed
The benefits of doing something new and doing nothing at all
Why patience is essential for long-term improvement

GUEST
Host and CTS Coach Adam Pulford is joined by Sam Boardman, a professional cyclist on the powerhouse L39ion of Los Angeles pro cycling team. He got his start in racing as a college student at UCLA, then earned his first pro contract in 2019. Although L39ion is more known for criteriums, Boardman has also had success in long road races and stage races, including the Tour of Utah and Tour of California. While riding professionally, he has also gone back to school to complete his Masters in elementary education.

LINKS
Website: L39ion of Los Angeles
Sam Boardman's Instagram: @boardmanito
Pneumatic recovery boots: Hyperice Normatec 3.0

Flatlander's Guide to Training for Mountainous Ultramarathons

Thu, 04 Aug 2022 08:00:00 -0700

TOPICS COVERED IN THIS EPISODE

How to train for mountainous ultras when you live in flat regions
Altitude tents vs. fundamental aerobic training
Using local features to replicate vertical gain/loss from your event
The advantage of using rating of perceived exertion (RPE) to prepare for varying terrain

GUEST
In this episode, host and CTS Coach Corrine Malcolm is joined by CTS Ultrarunning Coach Cliff Pittman. Cliff has been an endurance athlete from a young age competing nationally in both track and cross country through high school before enlisting in the military. While he is new to our team, Cliff has been coaching endurance athletes for over a decade, and became a full time trail and ultra coach in 2019. Corrine brought Cliff on the show to talk about training and racing mountainous and higher altitude races. He has coached athletes to compete in some of the most challenging events in the US, including:

BigFoot 200
FKT Across Iowa
KUS 24 Hour (course record)
Midstate Mile (Last Man Standing)
Arkansas Traveller 100
Arkansas Backyard Ultra Championship
LOViT 100
Outlaw 100
Silver Rush 50
Sheep Mountain Endurance Run 50
Tunnel Hill 100
Yeti Dam 50
Seven Trails Fest 100
Hitchcock Experience 100
Pumpkin Holler 100
Twisted Branch Trail Run 100K
Boston Marathon
Marine Corps Marathon
Chicago Marathon

SHOW LINKS
Cliff Pittman on Instagram: @coachcliffpittman

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

What the Funk? Dealing with the Post-Event Blues

Tue, 26 Jul 2022 22:00:00 -0700

TOPICS COVERED IN THIS EPISODE

Physical and psychological responses to completing a major goal.
Three post-event questions to ask yourself
Planning ahead to mitigate the post-event funk.
Distinguishing post-race funk from overtraining
Managing family expectations during post-event period
Practical examples from iconic events:

GUESTS
In this episode, host and CTS Coach Adam Pulford is joined by CTS Pro Coach Jane Marshall. A two-time US Masters National Champion in cross-country mountain biking and a mom to two children under the age of 5, Marshall has been a coach with CTS since 2006. She has competed in and prepared athletes for some of the world's most challenging events, including:

Leadville 100 MTB
Leadville 100 Run
Leadman
La Ruta de los Conquistadores
Cape Epic
Breck Epic
Ironman World Championships
Ironman 70.3 World Championships
RAAM
Unbound Gravel

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

The Ultrarunner's Guide to the Gut Microbiome: Why it matters and how to keep yours healthy.

Wed, 20 Jul 2022 08:00:00 -0700

TOPICS COVERED IN THIS EPISODE
- How gastric distress happens
- Gut bacteria and your health
- The link between your gut biome and ultramarathon performance
- Tips and strategies to promote a healthy gut microbiome
- The protective effects of probiotics for athletes

GUESTS
In this episode, Corrine Malcolm is joined by Dr. Greg Grosicki and Dr Jamie Pugh, two eminent researchers in the field of gastrointestinal distress and the microbiome. They dive into the common culprits behind GI distress, how to troubleshoot those less than ideal moments, and what we currently know about the microbiomes influence on GI distress..
- Dr. Greg Grosicki: @DrGregGrosicki
- Dr Jamie Pugh: @pugh_jamie

SHOW LINKS
- Western States Endurance Run

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

When and How Frequently Should You Test Your Cycling FTP?

Sun, 10 Jul 2022 23:00:00 -0700

Topics Covered In This Episode:

When is a good time to test FTP?
When should you NOT test your FTP?
How do you know an unscheduled FTP test is warranted?
How much of an FTP change (+ or -) is necessary before changing FTP values used for training ranges?
What to do with your new FTP number.

Show Links:

Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)
Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp Tests
WKO5 Analytical Tool: https://www.wko5.com/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Post-Race Analysis and Lessons from the 2022 Western States Endurance Run

Mon, 04 Jul 2022 00:00:00 -0700

Topics Covered In This Episode:

Pros and cons of setting pacing goals in goal races
Aid station strategies that saved serious time
Heat management strategies that really worked
What support crews did well and can do better to help runners reach the finish

Guests

Host Corrine Malcolm is joined by three CTS Ultrarunning Coaches to break down what they and their athletes experienced during the 2022 Western States Endurance Race.

Show Links:

Related Content:

Podcast - You Got Into Western States…So Now What?

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

5 Common Mistakes You're Likely Making With Your Training Data

Wed, 22 Jun 2022 14:00:00 -0700

Topics Covered In This Episode:

What cyclists get wrong about Normalized Power
Setting your training zones correctly
How Normalized Power and Average Power compare
How to use kilojoules to measure your workload and plan out your fueling strategy

Show Links:

How Normalized Power Works: https://help.trainingpeaks.com/hc/en-us/articles/218243287-Why-is-my-normalized-power-lower-than-my-average-power
WKO5 Analytical Tool: https://www.wko5.com/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Should You Use Trail Running Poles At Your Next Ultramarathon?

Wed, 15 Jun 2022 13:00:00 -0700

Topics Covered In This Episode:

The benefits of running with poles
Factors to consider when choosing whether or not to use poles
How to properly size your running poles
How to incorporate trekking poles in your training
Common mistakes athletes make when using poles

Guest Bio

Adam St. Pierre is a former CTS Expert Ultrarunning Coach who has participated in and coached athletes for some of the biggest ultramarathon events such as Hardrock 100, Western States 100, Leadville 100, and many others. He is now the Head Nordic Coach at Montana State University.

Show Links

Adam St. Pierre bio: https://msubobcats.com/staff-directory/adam-st-pierre/327
Instagram: https://www.instagram.com/coachadamstpierre/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Understanding Time To Exhaustion (TTE) And How You Can Improve This Metric

Wed, 08 Jun 2022 12:00:00 -0700

Topics Covered In This Episode:

What is time to exhaustion (TTE)?
How does TTE relate to FTP?
Intensive vs. extensive training and how to decide which to focus on
How to measure FTP and TTE

Show Links:

Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)
Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp Tests
WKO5 software: https://www.trainingpeaks.com/wko5/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

This Week’s Episode Was Fueled By The Feed

Where do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.

Exercise and Air Pollution: Training and Racing When Air Quality is Poor

Wed, 25 May 2022 11:00:00 -0700

Topics Covered In This Episode:

How does exercise make your exposure to pollution worse?
Health effects vs. performance effects of air pollution.
Which pollutants are more harmful to athletes during exercise?
How and when to adapt workouts due to poor air quality.
Mask or no mask during exercise on days with poor air quality?

Guest:

Dr. Michael Koehle, MD, PhD, is an Assistant Professor in both the School of Kinesiology and the Division of Sports Medicine in the Department of Family Practice at UBC. His current areas of research include the interaction between exercise and environmental pollution and the effect of altered environments (hypoxia, hyperbaria, hyperthermia).

Show Links:

Twitter: https://twitter.com/mskoehle
Pollution Lab at UBC: https://www.pollutionlab.com/bios/faculty/detail-Koehle.html
Sao Paulo Study: https://www.sciencedirect.com/science/article/abs/pii/S0045653520310109

Related Content:

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

What Is Chronic Training Load (CTL) And How To Use It To Improve Performance

Tue, 24 May 2022 14:00:00 -0700

Topics Covered In This Episode:

How is CTL calculated?
The difference between fitness and CTL
What's missing from the CTL metric
How to interpret CTL
What are typical CTL scores for different athletes
Additional metrics you should be tracking to measure performance gains

Show Links:

See a chart of target CTL scores here
Podcast Episode: How To Improve Your Cycling FTP
Podcast Episode: How To Train VO2 Max
Article: Cycling Training Terms and Acronyms Explained

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Note: Several cycling training terms used throughout this post are trademarked by TrainingPeaks, including Training Stress Score®, Normalized Power®, and Intensity Factor®. Additionally, terms including Acute Training Load, Chronic Training Load, Training Stress Balance, and Efficiency Factor are featured in TrainingPeaks software. In some cases, metrics that represent similar concepts are used in other apps.

Tips For Choosing Your Ultramarathon Crew And Pacer

Wed, 18 May 2022 12:00:00 -0700

Topics Covered In This Episode:

How to choose a good pacer
The key crew roles
Common mistakes runners make with crews and pacers
Planning for things to go wrong

Guest:

Andy Jones-Wilkins, known as AJW, is an ultrarunner and CTS Coach who first began running ultramarathons in 1992. AJW ran his first 100 miler in 2000 and to date has completed 32 100 mile races, including 10 finishes at the Western States including 7 straight top ten placings.

Show Links:

Twitter: https://twitter.com/ajoneswilkins

CTS Coach Bio: https://trainright.com/coaches/andy-jones-wilkins/

iRunFar: https://www.irunfar.com/author/ajoneswilkins

Related Content:

Article - Build an Unbeatable Ultrarunning Support Crew in 6 Steps
Podcast - You Got Into Western States...No What?

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Should You Climb Out Of The Saddle?

Tue, 10 May 2022 15:00:00 -0700

Topics Covered In This Episode:

Deciding when you should climb out of the saddle
3 factors to consider
The main benefits
The science behind climbing out of the saddle
Proper technique
Downsides to climbing out of the saddle
Tips for training indoors

Guest:

Show Links:

Renee Eastman bio: https://trainright.com/coaches/renee-eastman/
Instagram: https://www.instagram.com/renee.eastman/?hl=en

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

This Week's Episode Was Fueled By The Feed

Mental Health Trends In Ultra Endurance Athletes With Jill Colangelo, ALM

Wed, 04 May 2022 11:00:00 -0700

Topics Covered In This Episode:

Mental health trends in ultra endurance athletes
Jill Colangelo's thesis: Prevalence and Type of Psychopathology in Ultra Endurance Athletes
The glamorization of high-volume training
Understanding your motivation to train and pursue longer and harder challenges
Where to turn to for mental health support

Guest Bio:

Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra endurance sport.

Guest Links:

Website: https://www.jillcolangelo.com/
Triathlete.com articles: https://www.triathlete.com/byline/jill-colangelo/
Instagram: https://www.instagram.com/acaseofthejills/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Do You Really Need A Recovery Week?

Wed, 27 Apr 2022 13:00:00 -0700

Topics Covered In This Episode:

The benefits of recovery
What's the best way to structure your recovery
Physiologically what's happening during recovery
Are there ways to improve and accelerate recovery?

Show Links:

CTS Coach Nina Laughlin Bio - https://trainright.com/coaches/nina-laughlin/
CTS Coach Reid Beloni Bio - https://trainright.com/coaches/reid-beloni/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Tips For First Time Ultrarunners, Mentorship, Getting Perspective, And More With Krissy Moehl

Wed, 20 Apr 2022 15:00:00 -0700

Topics Covered In This Episode:

Tips for first-time ultrarunners
Getting perspective on your training
Krissy Moehl's book Running Your First Ultra - 2nd Edition
Mentorship in trail and ultrarunning
Female-specific training considerations

Guest:

Krissy Moehl is a professional ultrarunner for Patagonia, author of Running Your First Ultra - 2nd Edition, and the race director for the Chuckanut 50k.

Guest Links:

Website/Book: http://krissymoehl.com
Instagram: https://www.instagram.com/krissymoehl/?hl=en

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

A Deep Dive Into CBD For Endurance Athletes: Is It Beneficial And Effective?

Wed, 06 Apr 2022 14:00:00 -0700

Topics Covered In This Episode:

What is CBD? How is it derived from cannabis plants?
What athletes need to be aware of regarding the current stance from USADA and WADA
What are the science-backed benefits, if any, of using CBD?
What are the potential adverse effects?
What does regulation in the CBD industry look like?
Are there best use practices endurance athletes should consider?

Guests:

Joanna Zeiger, MS, PhD, is an Olympian, World Champion in triathlon, and epidemiologist with a strong background in study design and biostatistics, particularly questionnaire-based outcomes studies. Joanna’s studies took her to Brown University (BA) and Northwestern University (MS). She did her doctoral and post-doctoral work at the Johns Hopkins Bloomberg School of Public Health with a focus on gene-environment interactions in the etiology of birth defects. A 2009 bike accident left Dr. Joanna Zeiger with severe chronic pain for which she started using cannabis to mitigate symptoms and to aid with sleep. Learning more about cannabis and its medicinal possibilities, particularly in the climate of the opioid crisis, has driven Dr. Joanna Zeiger’s interest to study the plant; her emphasis is on patient outcomes and finding ways to improve the lives of those who suffer with pain. Learn more about Joanna Zeiger here.

Stacy Cason is the Founder and CEO of Planetarie — a proprietary water-extracted CBDa company— that is revolutionizing the way hemp is processed to extract cannabinoids by using a more natural and unique way that doesn’t call for the use of harsh chemicals, heat or pressure. After working 15 years as a medical provider and seeing first-hand the chronic pain epidemic in this country, as well as the opioid addiction problem, Stacy started Planetaire. Her goal was to bring a healthier, more natural & sustainable method for extracting cannabinoids and to bring natural plant healing to the mainstream, as a healthier alternative to ibuprofen / NSAIDs. Learn more about Stacy Cason here.

Show Links:

Canna Research Group: http://cannaresearchgroup.net/
Planetarie (Use code CTS for 10% off): https://planetarie.com
USADA FAQ: https://www.usada.org/athletes/substances/marijuana-faq/

Disclaimer: Planetarie is the official CBD partner of CTS.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Common Ultrarunning Training And Racing Mistakes

Thu, 31 Mar 2022 15:00:00 -0700

Topics Covered In This Episode:

Where athletes go wrong in planning their season
Avoiding needless suffering in ultras
How to approach B and C priority races
Common mistakes with tapers and rest days
Falling into the trap of more

Guests:

CTS Ultrarunning Coaches Ryne Anderson and Nicole Rasmussen join Corrine Malcolm in today's episode.

Guest Links:

Ryne Anderson: https://trainright.com/coaches/ryne-anderson/

Nicole Rasmussen: https://trainright.com/coaches/nicole-rasmussen/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Part 2: Mental Health For Athletes With Dr. Justin Ross

Wed, 23 Mar 2022 14:00:00 -0700

Topics Covered In This Episode:

Developing psychological flexibility
Performance psychology principles
Common flow state disruptors
Disordered eating patterns in endurance athletes
Foundational skills and high-performance mindset

Podcast Part 1 Episode Link: https://trainright.com/why-mental-health-matters-to-athletes-with-dr-justin-ross/

Guest Bio:

Dr. Justin Ross is a licensed clinical psychologist specializing in athlete mental health and performance – addressing issues such as anxiety, depression, disordered eating, insomnia, and stress to developing high-performance sport psychology skills on the chosen field of play and managing the psychological impact of injury or transition in sport. He has been a longstanding resource for CTS Coaches, works with athletes of all ages and abilities, and is vetted as a psychologist for the NBA and NFL players associations.

Guest Links:

Website: https://www.drjustinross.com/

Twitter: https://twitter.com/PsychDenver

IG: https://www.instagram.com/drjustinross/

Show Links:

CTS Article: Mental Health and Skills for Sports Performance, with Dr. Justin Ross
Model for resiliency: https://pubmed.ncbi.nlm.nih.gov/18181708/
The Art of Learning by Josh Waitzkin
Awareness by Anthony de Mello

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Strength Training For Ultrarunners

Wed, 16 Mar 2022 16:00:00 -0700

Topics Covered In This Episode:

How ultrarunners should decide if they should include strength training
What are the benefits of including strength training in your plan
What's the minimum effective strength training volume?
How strength training programming should change throughout the season
The biggest mistakes ultrarunners make with strength training

Guest Bio:

Sarah Scozzaro is a CTS Coach who specializes in ultrarunning and has an extensive strength training background. Sarah has her Masters's degree in Exercise Science with a concentration in performance enhancement and injury prevention and has a long list of qualifications and certifications after her name including being a National Strength and Conditioning Association certified personal trainer and National Academy of Sports Medicine performance enhancement specialist.

Guest Links:

Coach Bio: https://trainright.com/coaches/sarah-scozzaro/
IG: https://www.instagram.com/drtyrunner/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Why Mental Health Matters To Athletes With Dr. Justin Ross

Thu, 10 Mar 2022 11:00:00 -0800

Topics Covered In This Episode:

Cultivating mental health
Concepts for a model of resiliency
Skills that help improve performance through mental health

Guest Bio:

Guest Links:

Website: https://www.drjustinross.com/

Twitter: https://twitter.com/PsychDenver

IG: https://www.instagram.com/drjustinross/

Show Links:

CTS Article: Mental Health and Skills for Sports Performance, with Dr. Justin Ross

Model for resiliency: https://pubmed.ncbi.nlm.nih.gov/18181708/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Journey To 100 With Jason Hardrath

Wed, 02 Mar 2022 14:00:00 -0800

Topics Covered In This Episode:

Jason climbed 100 peaks non-stop for his 100th FKT: the Washington Bulgers (100 highest peaks in Washington State)
How to approach daunting challenges
Tactics for staying in the moment
Dealing with unpredictability and low points
Behind the story of the upcoming film Journey to 100

Guest Bio:

Jason Hardrath is an Oregon school teacher, adventure athlete, and the first person to log 100 Fastest Known Times (FKTs). For his 100th FKT, he set out to tackle The Bulger List: Washington state's 100 tallest peaks. He accomplished his goal climbing all 100 peaks in just 50 days, 23 hours, and 43 minutes.

Guest Links:

Instagram: https://www.instagram.com/jasonhardrath/
Twitter: https://twitter.com/JasonHardrath
Website: https://www.jasonhardrath.com/

Show Links:

Fastest Known Time: https://fastestknowntime.com/athlete/jason-hardrath
Journey To 100: https://wzrdmedia.com/journey-to-100/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

How Much Can I Increase FTP, Training Zones, RPE, Wearable Tech, And More

Fri, 25 Feb 2022 08:00:00 -0800

Topics Covered In This Episode:

How much can you increase your FTP in one season
Rate of perceived exertion
Why do we have training zones
Should you use wearable technology like Whoop or Oura Ring
Nils van der Poel: thoughts on his training methodology

Guest Bio:

Kolie Moore coaches professional, elite, and amateur athletes of all disciplines at all levels. He’s consulted for World Tour teams, world champions, national team coaches, is part of the WKO development group that creates and tests new and advanced cycling analytics, independently developed many unique analysis tools for road racers and sprinters, and educates and develops other coaches.

Kolie is a lifelong cyclist, national championship medalist, and former Taekwondo instructor and competitor (3rd Dan; selected for international WTF and ITF competitions, and Junior Olympics competitor). He holds a BS in Biology from Boston University, where he learned biochemistry, metabolism, and physiology. This background gives him a scientific and fundamental understanding the unique optimization required for each individual that is reflected in his training methods.

Connect With Kolie Moore:

Website: https://www.empiricalcycling.com/about-our-coaches.html

Podcast: https://www.empiricalcycling.com/podcast.html

Instagram: https://www.instagram.com/empiricalcycling/

Twitter: https://twitter.com/type_iix

Show Links:

"How to skate a 10k" guide by Nils van der Poel: https://www.howtoskate.se/_files/ugd/e11bfe_b783631375f543248e271f440bcd45c5.pdf
New York Times article on Nils van der Poel: https://www.nytimes.com/2022/02/10/sports/olympics/nils-van-der-poel-speedskating.html

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

FASTR: Closing The Gender Gap In Sports Science Research

Fri, 18 Feb 2022 12:00:00 -0800

Topics Covered In This Episode:

What is FASTR?
Early identification and interventions to prevent injury and identify ways to optimize performance in female athletes
How the research from the FASTR program will apply to athletes, coaches, and parents of young athletes

Guests:

Our guests today are Dr. Megan Roche and Dr. Emily Kraus. Dr. Roche has a medical degree from Stanford University but is now a Ph.D. candidate in Epidemiology and Population Health at Stanford focusing on bone health in athletes and the genetic predictors of sports injury. Dr. Roche is not only incredibly smart but also a brilliant athlete as a five-time national trail running champion and six-time member of Team USA. Dr. Emily Kraus is a clinical assistant professor at Stanford Children's Orthopedic and Sports Medicine Center and is board-certified in Physical medicine and rehabilitation sports medicine - and is the director of the Stanford Female Athlete program.

Show Links:

FASTR Website: https://fastr.su.domains
IG: https://www.instagram.com/stanfordfastr/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Building Durability, Rethinking Training Phases, And More With Mikael Eriksson

Mon, 07 Feb 2022 17:00:00 -0800

Topics Covered In This Episode:

Thinking outside the box when it comes to training phases
Load vs. stress vs. strain
How to build fatigue resistance
Why consistency is so important
The limitations of training stress score
Athlete gap analysis
Using strength training to build durability

Guest Bio:

Mikael Eriksson is the Founder and Head Coach of Scientific Triathlon, which he started as a blog in 2015, and now provides one-on-one coaching. He is also the host of "That Triathlon Show".

Guest Links:

IG: https://www.instagram.com/mkerikss/
FB: https://www.facebook.com/scientifictriathlonhq
T: https://twitter.com/SciTriat
Website: https://scientifictriathlon.com
Podcast: https://podcasts.apple.com/us/podcast/that-triathlon-show/id1209821045

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Setting Audacious Goals And Developing Process With Abby Hall

Fri, 04 Feb 2022 13:00:00 -0800

Topics Covered In This Episode:

Developing risk tolerance, vulnerability, and patience
The relationship between outcomes and your process
Getting through the plateaus in progress
Returning to failures
Reframing success and failure
Abby's John Muir Trail FKT attempts

Guest Bio:

Abby Hall is a CTS Athlete and professional trail and ultrarunner for the Adidas Terrex team. Abby is also a talented graphic designer who is responsible for the design elements in the 2nd edition of Training Essentials For Ultrarunning.

Guest Links:

Instagram: https://www.instagram.com/abby.k.hall/?hl=en
Website: https://www.abbyandcordis.com

Show Links:

Nüümü Poyo aka John Muir Trail FKT Attempt Film: https://www.youtube.com/watch?v=UxnG3svwamw
Brad Stulberg’s book: https://www.bradstulberg.com/books

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

The Aging Athlete: Training Considerations With Amber Neben & Tim Cusick

Wed, 26 Jan 2022 17:00:00 -0800

Topics Covered In This Episode:

Developing a training strategy
Chronological age vs training age
3 key tips for masters athletes to focus on
Building back after a serious injury
The important factors to consider beyond just training data
The different ways in which masters athletes may need to train
Deciding when you should push forward with training or rest
Common traits of older athletes who are performing at a high level

Guests:

Amber Neben is a 3x Olympian and professional cyclist who has won multiple national and world championships. Read more about Amber Neben here.
- IG: https://www.instagram.com/ambernebenpx4/
- FB: https://www.facebook.com/amber.neben.9
- T: https://twitter.com/amberneben
- Website: https://nebenpx4.com
Tim Cusick is a coach to national and world champions and is the product development lead for TrainingPeaks WKO5. Read more about Tim Cusick here.
- IG: https://www.instagram.com/tim.cusick_coach/
- FB: https://www.facebook.com/tim.cusick
- T: https://twitter.com/tcusick123
- Website: https://www.velociouscyclingadventures.com/about-tim-cusick

Show Links:

WKO5: https://www.wko5.com
BaseCamp on Zwift: https://www.zwift.com/ca/events/tag/basecamp/view/2585580

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Psychological Flexibility with Coach Neal Palles

Thu, 20 Jan 2022 11:00:00 -0800

Topics Covered In This Episode:

The psychology of masters athletes
Psychological flexibility vs. mental toughness
"Pushing away paper" exercise
Developing self-awareness

Guest Bio:

Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist.

Episode Links:

Website: https://coloradopsychotherapyandsport.com/home

Blog: https://coloradopsychotherapyandsport.com/news

CTS Coach Bio: https://trainright.com/coaches/neal-palles/

Twitter: @NealPalles

Instagram: @nealpalles

Facebook: https://www.facebook.com/ColoradoPsychotherapyandSport

Book Recommendation: Confidence Gap by Russ Harris —> https://www.penguinrandomhouse.com/books/211734/the-confidence-gap-by-dr-russ-harris-foreword-by-steven-hayes-phd/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

A Practical Guide To Base Training With Kolie Moore

Wed, 12 Jan 2022 13:00:00 -0800

Topics Covered In This Episode:

What is base training and why is it important?
What intensity should your base training be performed at?
Adaptations that occur in the body during base training
How to know when to move on from base training
Nutrition changes during base training
Training on flat vs. hilly terrain
Indoor vs. outdoor workouts

Guest Bio:

Kolie Moore coaches professional, elite, and amateur athletes of all disciplines at all levels. He's consulted for World Tour teams, world champions, national team coaches, is part of the WKO development group that creates and tests new and advanced cycling analytics, independently developed many unique analysis tools for road racers and sprinters, and educates and develops other coaches.

Connect With Kolie Moore:

Website: https://www.empiricalcycling.com/about-our-coaches.html

Podcast: https://www.empiricalcycling.com/podcast.html

Instagram: https://www.instagram.com/empiricalcycling/

Twitter: https://twitter.com/type_iix

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Jason Koop On The Newly Released 2nd Edition Of Training Essentials For Ultrarunning

Thu, 06 Jan 2022 15:00:00 -0800

Topics covered in this episode:

What new sections have been added to the second edition of the book
What content has been revised and updated from the first edition
An inside look at the book creation and scientific review process
The evolution of ultrarunning training over the years
A sample interview from the audio version of the book with biomechanist, Wouter Hoogkamer

Guest Bio:

Jason Koop is the Head Ultrarunning Coach at CTS and is the author of Training Essentials For Ultrarunning, 2nd Edition.

Guest Links:

Coach Bio: https://trainright.com/coaches/jason-koop/
KoopCast Podcast: https://www.jasonkoop.com/podcast
Instagram: https://www.instagram.com/jasonkoop/
Twitter: https://twitter.com/jasonkoop
Facebook: https://www.facebook.com/coachkoop/

Show Note Links:

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Top Lessons From 2021

Tue, 28 Dec 2021 12:00:00 -0800

Topics covered in this episode:

Developing patience in pursuing goals
Balancing short term and long term changes
Mastering skills through teaching
Tackling taboo topics in endurance sports
The importance of community

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Inside Look At The Paralympic Games And Elite Athletes With Jim Lehman

Mon, 13 Dec 2021 16:00:00 -0800

Topics covered in this episode:

The impressive feats Paralympic cyclists are accomplishing
Understanding the different Paralympic classifications
How we can grow the awareness around the Paralympic Games

Guest Bio - Jim Lehman:

Jim Lehman has been a CTS Coach since 2000 and served as a National Team Coach for the US Para-cycling team, including working as a coach for the 2004, 2008, 2016, and 2022 Paralympic Games.

Learn More:

Coach Jim Lehman: https://trainright.com/coaches/jim-lehman/

Paralympic Games Website: https://www.paralympic.org/

Men's C1-2-3 1000m Time Trial | Rio 2016 Paralympic Games: https://www.youtube.com/watch?v=mRIDUDAHOKI

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

You Got Into Western States...So Now What?

Tue, 07 Dec 2021 14:00:00 -0800

Topics covered in this episode:

Planning out race logistics
Determining how best to prepare for Western States
Preparing for the unique demands of the event
Key Western States course insights
Choosing appropriate build-up races

Guest Bio:

Connect With Andy Jones-Wilkins

Twitter: https://twitter.com/ajoneswilkins

CTS Coach Bio: https://trainright.com/coaches/andy-jones-wilkins/

iRunFar: https://www.irunfar.com/author/ajoneswilkins

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Beetroot, Betalains, Phytochemicals And More With Jeff Van Drunen

Wed, 01 Dec 2021 14:00:00 -0800

Topics covered in this episode:

What are betalains?
What are the physiological effects of betalains?
Performance benefits highlighted in studies from betalain supplementation
The latest insights on phytochemicals

Social Links:

Website: http://www.sur.co
Instagram: http://www.instagram.com/surphyto
Facebook: http://www.facebook.com/surphyto
Twitter: http://www.twitter.com/surphyto
Strava Club: https://www.strava.com/clubs/597477

Research Articles:

Betalains: Health and Disease: https://pubmed.ncbi.nlm.nih.gov/29846082/
Cycling Study: European Journal of Applied Physiology: https://cdn.shopify.com/s/files/1/1452/7454/files/14_AltRed-Auburn_Cycling_Perfomance_-2018_Article.pdf?v=1592748293
Running Study: MDPI https://www.mdpi.com/2075-4663/4/3/40

Other Resources:

General Overview of Betalains: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/betalains
Handling & Storage of Betalains: https://pubs.acs.org/doi/10.1021/acs.jafc.0c04241

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Intuitive Eating Strategies, Understanding Behavior, And Shifts In Mindset With Maria Dalzot

Tue, 23 Nov 2021 14:00:00 -0800

Topics covered in this episode:

Misconceptions about working with a registered dietitian
How can you refocus on intuitive eating?
The relationship between trauma and disordered eating
Why food is more than just fuel

Guest Bio:

Maria is a registered dietitian nutritionist (RDN) and a Washington State certified dietitian-nutritionist (CDN) with a Master of Science degree in Human Nutrition and Food Science. She is the creator and owner of Inspired Eating, a virtual Health at Every Size® practice that helps people who feel anxiety and guilt around food, who engage in disordered eating thoughts and behaviors and those who are in eating disorder recovery make peace with food and eat in a supportive and nourishing way. Maria works with clients from a trauma-informed and Polyvagal Theory lens. Consults focus heavily on understanding behaviors, intuitive eating strategies, shifts in mindset and support.

Maria is also a professional mountain ultra trail runner for the shoe company, La Sportiva. Her athletic accomplishments include North American Mountain Running Champion, Trail Half Marathon National Champion, and member of multiple U.S. teams competing throughout North America and Europe. She lives in Bellingham, Washington.

Connect With Maria Dalzot

Website: www.mariadalzotRD.com

Instagram: https://www.instagram.com/mariadalzot/

Facebook: https://www.facebook.com/mariadalzotRD

Twitter: https://twitter.com/mariadalzotRD

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Straight Talk On Body Image Issues, Eating Disorders, And More In Running With Elizabeth Carey

Fri, 12 Nov 2021 04:00:00 -0800

Topics Covered In This Episode:

Developing a positive, lifelong relationship with running
Addressing food and body image issues
Navigating puberty, mental health, eating disorders, and the pressures of competitive running

Guest Bio - Elizabeth W. Carey:

Elizabeth Carey is a writer, author, and running coach. Her work has been published in The New York Times, Runner’s World, PodiumRunner, Women’s Running, Trail Runner Magazine, and SKI Magazine, and she is a regular columnist for DyeStat. Her first book, GIRLS RUNNING, co-authored with Melody Fairchild, is available at your local bookstore and online. An endurance coach since 2002, she has experience coaching youth, high school, collegiate, recreational, and master's athletes—including at Oregon State University, Syracuse University, and Steens Mountain Running Camp. She's an assistant cross country and track coach at Garfield High School in Seattle, Washington, and coaches adults virtually. She ran Division I cross country/track for Columbia University and now explores trail and ultra running. With more than 20 years of wide-ranging experience in endurance and outdoor sports, she brings a unique perspective and passion to her work.

Connect With Elizabeth Carey:

Website: https://elizabethwcarey.com/

Where to find the Girls Running book: https://elizabethwcarey.com/writer-editor/book/where-to-find-the-girls-running-book/

Instagram: https://www.instagram.com/elizabethwcarey/

Twitter: https://twitter.com/elizabethwcarey

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

A Deep Dive On Continuous Glucose Monitoring For Performance

Wed, 03 Nov 2021 20:00:00 -0700

Topics Covered In This Episode:

What is continuous glucose monitoring?
The use cases for continuous glucose monitoring
How your blood glucose fluctuates throughout the day
Learning how different foods can affect glucose levels and performance
How a warmup can affect glucose levels
The questions that still need to be answered about glucose levels and performance

About SuperSapiens:

Supersapiens is an Atlanta-based sports technology company focused on improving athletic performance. Their mission is to provide athletes with actionable and personalized Insights on real-time biometric data, starting with glucose. Supersapiens empowers athletes to train smarter, sustain peak performance, and optimize for overall health.

Learn More About SuperSapiens:

Website: https://www.supersapiens.com/en-EN/

Facebook: https://facebook.com/supersapiensinc

Instagram: https://instagram.com/supersapiensinc

Twitter: https://twitter.com/supersapiensinc

YouTube: https://www.youtube.com/c/Supersapiens_performance_technology/videos

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Mental Training For Ultrarunning With Addie Bracy

Wed, 27 Oct 2021 15:00:00 -0700

Topics covered in this episode:

The mental side of ultrarunning
Understanding your "why" behind ultrarunning
Aligning your training with your values
How to focus on the process
The three sports psychology goals
Tips for dealing with stress and pressure
How to salvage a race when everything goes sideways

Guest Bio:

Addie Bracy is the author of Mental Training For Ultrarunning, a professional trail runner, and a Certified Mental Performance Consultant.

Read More About Addie Bracy:

Website: https://www.strivementalperformance.com
Instagram: https://www.instagram.com/addiebracy/ (@addiebracy) and https://www.instagram.com/_out_run/ (@_out_run)
Book: Mental Training for Ultrarunning
Twitter: https://twitter.com/AddieBracy (@AddieBracy)

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

How To Build Anaerobic Capacity

Mon, 18 Oct 2021 12:00:00 -0700

Topics covered in this episode:

What is anaerobic capacity?
Understanding functional reserve capacity
How to structure intervals to improve anaerobic capacity
What is Pmax?
Intensive and extensive functional reserve capacity intervals
How to plan your intervals
Factors to consider before including these high-intensity intervals in your training

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Chantelle Robitaille: Lessons From The Dreaded Ultrarunning DNF

Tue, 12 Oct 2021 13:00:00 -0700

Topics covered in this episode:

Getting beyond a DNF
Keeping the big picture in perspective
Uncovering motivations that will lead to your success
Setting A, B, and C goals
How to diagnose whether you should continue or DNF?
Understanding the difference between hurt and hurting?
How to evaluate what went wrong during your race

Guest Bio:

Chantelle Robitaille is a CTS Coach, ultrarunner, and the CTS Coaching Development Director who holds a Master of Science in High Altitude Exercise Physiology. Read more about Chantelle here.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

How To Train VO2 Max

Thu, 07 Oct 2021 11:00:00 -0700

Topics covered in this episode:

What is VO2 max?
How much can you increase VO2 max?
What type of intervals you should use to influence VO2 max
Extensive vs intensive training
Example VO2 max training weeks
Common mistakes athletes make with VO2 max intervals
When in the season to build your VO2 max

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Nutrition For Ultra Endurance Cycling & Running Events

Thu, 30 Sep 2021 12:00:00 -0700

Topics Covered In This Episode:

Fueling ultra-endurance cycling and running events
Identifying the performance elements of your event
Altering nutrition during the hard and easy portions of races
Training your gut
Common nutrition mistakes athletes make
Nutrition beyond the 6-hour mark in events
Dealing with GI issues
The causes of cramping

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Alison Tetrick: Lessons From The Leadville Trail 100 MTB

Wed, 22 Sep 2021 07:00:00 -0700

About This Episode:

In this week’s episode, Adam Pulford interviews pro cyclist and CTS Athlete Alison Tetrick. Adam and Alison discuss her experience taking on her first mountain bike race at the Leadville Trail 100 MTB, and the key lessons learned from preparing for and racing the iconic event.

Episode Highlights:

Transitioning from road and gravel events to a mountain bike race
Overcoming obstacles leading up to goal events
Preparing for a challenging race outside your comfort zone
Managing training for difficult races around work obligations

Guest Bio – Alison Tetrick:

Alison Tetrick is a professional cyclist and entrepreneur who started out with a successful career on the road and transitioned to become a champion gravel racer. She won a bronze medal at the UCI Team Time Trial World Championship in 2014, and then won the 2017 Unbound Gravel (then known as the Dirty Kanza 200) and set a course record. She continued with podium finishes at Unbound Gravel in 2018 and 2019, along with 3 wins at the Gravel World Championship in 2017-2019. In 2020, Alison launched Saga Ventures, LLC, a consulting firm based on curating meaningful community engagement and brand activation. Alison uses this platform to achieve direct social impact in her community with company revenue going to scholarships to help promote inclusivity and opportunity for aspiring student-athletes. Alison works with CTS Coach Adam Pulford.

Read More About Alison Tetrick:

Website: http://alisontetrick.com/

Instagram: https://www.instagram.com/amtetrick

Facebook: https://www.facebook.com/AMTetrick

Twitter: https://twitter.com/AMTetrick

How Ultrarunners Should Approach The Off-Season

Tue, 14 Sep 2021 16:00:00 -0700

Topics Covered In This Episode:

How to approach an off-season after a season of racing
How to use micro rests during the season
Getting at the "Why" behind your goal
How to use training races to prepare for A races

Guest Bio – John Fitzgerald:

John Fitzgerald was the first ultrarunning-specific coach hire at CTS in 2016 and began coaching professionally in 2013. John coaches beginners to professional athletes all over the world in events like The Western States 100, Tahoe Rim Trail 100, The Bear 100, and many more. Read more about John here.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

How To Improve Your Cycling FTP (Functional Threshold Power)

Tue, 07 Sep 2021 11:00:00 -0700

The concept of a “Threshold” has many nuanced forms and definitions in the world of physiology. There’s Lactate Threshold, Onsite of Blood Lactate Accumulation, Ventilatory Threshold, Critical Power, Anaerobic Threshold, Functional Threshold Power – the list goes on – and we can apply many of these terms to not only cycling, but running, swimming, any other endurance sports as well. It can all be very confusing when you’re trying to set up your own training program or understand what you’re reading or listening to, like in this podcast. My goal today is to help clear up some of the confusion around this topic and describe how I work with athletes on building and developing Functional Threshold Power.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Your Running Questions Answered By A Doctor Of Physical Therapy

Tue, 31 Aug 2021 14:00:00 -0700

About this episode:

In this week’s episode, Corrine Malcolm interviews Nikki Buurma, DPT on some of the questions that have gone through every runner's mind. Nikki debunks some myths surrounding runner’s knees, shin splints, and stretching.

Episode Highlights:

Why you should have a physical therapist on deck to help with injuries early
What does a DPT say about foam rolling versus stretching
Muscle injury or a connective tissue injury and if you should use ice or heat

Guest Bio – Nikki Buurma:

Nikki Buurma Doctor of Physical Therapy specializes in treating runners at Lynden Family Physical Therapy in Washington. Nikki graduated from Ohio University with her DPT and has been practicing for 14 years, keeping runners healthy and reaching their goals. She is an ultrarunner, yogi, outdoor lover, and as she puts it, a “fan of all things running-related”.

Read More About Nikki Buurma:

Website: https://lyndenfamilyphysicaltherapy.com/staff/nicole-vanderwiele-dpt/

Instagram: https://www.instagram.com/nikkirunnerpt

Twitter:https://twitter.com/nikkibuurma

10 Of The Biggest Training Mistakes Cyclists Make

Wed, 25 Aug 2021 13:00:00 -0700

Topics covered in this episode:

Poor sleep
Poor hydration
Poor nutrition
No taper
Train too much with Data
Train too much with emotion
Start too hard
Athletes don’t know their equipment
Athletes don’t tell their coach the important stuff
Too much stress on a particular day vs not enough focus for the year

Guest Bio – Jane Marshall:

Jane Marshall is a CTS Pro Coach with CTS who has coached athletes for events like Leadville, Ironman, La Ruta, Cape Epic, and many others. You can read more about her here: https://trainright.com/coaches/jane-rynbrandt-marshall/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

An Inside Look At Timothy Olson's PCT FKT With Coach Jason Koop

Tue, 10 Aug 2021 17:00:00 -0700

Topics covered in this episode:

Behind the scenes of Timothy Olson's Pacific Crest Trail FKT
The critical mindset necessary when taking on such a large challenge
How does an athlete prepare for a goal that goes way beyond normal event distances
How to approach your strengths and weaknesses
Learning to take what the day gives you

Guest Bio – Jason Koop:

Jason Koop is the Head Coach for CTS-Ultrarunning and is the author of Training Essentials for Ultrarunning which has become the benchmark book for ultramarathon training. Read more about Jason Koop here.

Read More About Jason Koop:

Website: https://trainright.com/coaches/jason-koop/

Instagram: https://www.instagram.com/jasonkoop/

Twitter: https://twitter.com/jasonkoop

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

RED-S and Injury Prevention With Dr. Emily Kraus

Tue, 27 Jul 2021 14:00:00 -0700

About This Episode:

In this week’s episode, coach Corrine Malcolm interviews Clinical Assistant Professor at Stanford Children's Orthopedic and Sports Medicine Center Dr. Emily Kraus. They sit down to discuss RED-S, bone health, and ways you can stay vigilant when it comes to your health so you can stay on the trail for the long run.

Episode Highlights:

What is RED-S?
Bone health in ultrarunners
What are the causes of low energy availability?
Common signs of low energy availability

Guest Bio – Dr. Emily Kraus:

Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center. She is board-certified in Physical Medicine and Rehabilitation (PM&R) sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries. She serves as the Director of the Stanford Female Athlete Program focused on female-specific translational research to answer fundamental physiological and sports performance questions important to improving the health and performance of girls and women, including the topics of bone health, the Female Athlete Triad, RED-S, running biomechanics, and mental health. Dr. Kraus also serves as the Medical Director of the Stanford Children’s Motion Analysis and Sports Performance Lab, focused on cutting edge biomechanics research with a strong clinical application.

She is involved in multiple Stanford IRB-approved research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners. She also has research and clinical interests in youth sports specialization, endurance sports medicine, injury prevention, running biomechanics, and adaptive sports.

Dr. Kraus proudly grew up a 3-sport high school athlete in small town Nebraska and is now an avid runner and cyclist, completing 9 marathons, including Boston Marathon twice and California International Marathon in 2019 with a time of 2:50. With staying physically active as one of her personal passions, she recognizes how sport participation plays a valuable role in the physical, emotional, professional, and social development of a child and adolescent and is committed to maintaining these ideals for the next generation of youth athletes.

Read More About Dr. Emily Kraus:

Website: https://emilykrausmd.com

Instagram: https://www.instagram.com/emilykrausmd_sportscience/

Twitter: https://twitter.com/emilykrausmd?lang=en

Facebook: https://www.facebook.com/kraus.emily

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

72-Time National Champion Coryn Rivera's Path To The Tokyo Olympic Games

Tue, 20 Jul 2021 14:00:00 -0700

About This Episode:

In this week’s episode, Adam Pulford interviews accomplished pro cyclist and Olympic athlete Coryn Rivera. They dive into how Rivera developed into a professional cyclist, the training strategies she's implementing ahead of the Tokyo Olympic Games, and how she overcame challenges in her path to becoming an Olympic athlete.

Episode Highlights:

How Rivera developed from a junior rider into a professional cyclist
Rivera's advice for athletes preparing for events in extreme conditions
How she's preparing for the unique challenges of the Tokyo Games

Guest Bio – Coryn Rivera:

Coryn Rivera has over 72 National Championships to her name between road, track, MTB, and CX. She’s also a world champion and the winner of the 2017 Tour of Flanders, which no US rider (man or woman) had done before. She’s a vicious rider on the bike, a great human being overall – and she can shred the gnar on the MTB!

Read More About Coryn Rivera:

Website: http://corynrivera.com/

Facebook: https://www.facebook.com/CorynRiveraRacing

Instagram: https://www.instagram.com/corynrivera

Twitter: https://twitter.com/corynrivera

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Christopher Blevins: Training For Optimal Performance In Extreme Conditions

Wed, 14 Jul 2021 09:00:00 -0700

About this episode:

In this week’s episode, Adam Pulford interviews Olympic athlete Christopher Blevins who earned Team USA’s one spot in the men’s cross country mountain bike race at the Summer Olympics in Tokyo. They discuss Blevins' journey from a young BMX racer to the Olympics and how he's preparing for the likely extreme conditions he'll face in Tokyo.

Episode Highlights:

How Blevins is preparing for the extreme heat
How BMX training has translated to racing MTB and on the road
What some of Blevins largest volume training blocks look like
Pre-race hydration strategy he'll be using in Tokyo

Guest Bio – Christopher Blevins:

Christopher Blevins has won countless national championships in multiple disciplines of this sport: BMX, XCO, & CX. He’s won big races on the road too, like the 2016 Peace Race, one of the biggest accomplishments a junior cyclist could achieve. He also won the silver medal at the 2020 U-23 MTB World Championships, which is a feat that hasn’t been done by a men’s rider since 2001. Currently, he races for the Trinity Racing UCI MTB team and has just been named to the US Olympic team as the sole US men’s rider to represent his country at the Tokyo Olympics.

Read More About Christopher Blevins:

Website: https://usacycling.org/athlete/christopher-blevins

Instagram: https://www.instagram.com/christopherblevs

Twitter: https://twitter.com/chrisblevs

Spotify: https://open.spotify.com/artist/19o8lsgMX0NLiGHPfbgOud

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Lindsay Golich: Heat Acclimatization Strategies Of Tokyo Olympic Athletes

Wed, 07 Jul 2021 11:00:00 -0700

About this episode:

In this week’s episode, Adam Pulford interviews fellow CTS Coach and exercise physiologist at the Olympic Training Center’s Athletic Performance Lab and High Altitude & Environmental Training Center (HATC), Lindsay Golich. With the upcoming Tokyo Olympics expected to be one of the hottest on record, she discusses what effects in performance athletes may experience, and the strategies they are using to help prepare athletes for the challenging conditions of this year's Olympics.

Episode Highlights:

Preparing for the Tokyo Olympic Games which is set to be the hottest Olympics on record
How heat can affect athletic performance
The protocols Olympic athletes are using to acclimatize to the heat
Can a sauna work for heat acclimatization?

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Fitness, Freshness, And Fueling With Coach Adam Pulford

Tue, 29 Jun 2021 13:00:00 -0700

About this episode:

In upcoming episodes, Coach Adam Pulford will be interviewing 2021 Tokyo Olympic athletes and physiologists about heat acclimatization protocols, cooling vests, altitude training, and core-temperature optimization hacks. Before diving into those advanced tactics you need to focus first on three things leading into any event: fitness, freshness, and fueling. This short episode is about what goes into getting those basics right.

Episode Highlights:

How to measure fitness and what to aim for
How to arrive fresh on the day of your event
How to fuel for the demands of your event

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

The Individualized Training Approach

Tue, 15 Jun 2021 12:00:00 -0700

About this episode:

In this week’s episode, Adam Pulford interviews two of his athletes DJ Brew and DJ Battle. They discuss how Adam approaches each of their training and individualizes how he coaches Brew and Battle to get them to their goals and athletic potential.

Episode Highlights:

Understanding your athlete phenotype
How to fit in training in a chaotic work schedule
Understanding how two athletes have a similar FTP, but produce anaerobic power differently
Why your coach should be individualizing your training

Stay in touch with the DJ’s:

IG: https://www.instagram.com/djbrew21/
FB: https://www.facebook.com/DRBJR and https://www.facebook.com/deejay.battle
YouTube: https://www.youtube.com/channel/UC8x5587dgDTNnCu3vIKIntQ
Team: DC Velo http://www.teambeyerauto.com/home
Other: https://www.mixcloud.com/deejaybattle/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

TrainRight Podcast Running Show Update

Thu, 03 Jun 2021 14:00:00 -0700

We're coming to you with a quick update on the running side of our show. We'll be introducing a new running show host in the next couple of weeks.

Russell Finsterwald: Training Strategies For Stage Races

Wed, 02 Jun 2021 12:00:00 -0700

About This Episode:

In this week’s episode, Adam Pulford interviews Russell Finsterwald for part 2 of their discussion on training for single-day and stage races. Russell goes in-depth on how he prepares differently and prioritizes recovery for stage racing.

Listen to part one on single-day races here.

Episode Highlights:

Training approach for multi-day events
Recovery strategies for stage races
How to adjust your nutrition and hydration
Tapering for stage races

Guest Bio – Russell Finsterwald:

Russell Finsterwald has been racing bikes since the age of 13 and professionally for the last nine years. Russell has accumulated 5 National Championships, a Pan American Games Championship, over 40 professional podiums, was named to the 2016 US Olympic Long Team, and has represented the United States in seven World Championships. He is the current XCM National Champion. When not training for races, Russell can be found enjoying the mountains he grew up in. Russell has climbed over 60 of Colorado’s highest peaks, is an avid photographer, bike packer, backpacker, and all around outdoor enthusiast.

Read More About Russell Finsterwald:

YouTube: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRw

Clif Pro Team: https://www.clifbar.com/athletes/russell-finsterwald

Instagram: https://www.instagram.com/finsty/

Facebook: https://www.facebook.com/finstyMTB

Twitter:https://twitter.com/finsty

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Russell Finsterwald: Training For One-Day Races

Tue, 18 May 2021 12:00:00 -0700

About This Episode:

In this week’s episode, Adam Pulford interviews professional cyclist and CTS Athlete, Russell Finsterwald. In part one of this two-part series, they talk about Russell's training approach and strategies for one-day races.

Episode Highlights:

Training approach for one-day races
Russell’s favorite workout for single-day event prep
Pre-race food and game plan
Race warmup routine
Pre-riding the course for shorter and longer singe day events

Guest Bio – Russell Finsterwald:

Read More About Russell Finsterwald:

Website: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRw

Clif Pro Team: https://www.clifbar.com/athletes/russell-finsterwald

Instagram: https://www.instagram.com/finsty/

Facebook: https://www.facebook.com/finstyMTB

Twitter:https://twitter.com/finsty

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Stephanie Howe: Running and Nutrition During and After Pregnancy

Wed, 12 May 2021 10:00:00 -0700

About This Episode:

In this week’s episode, Hillary Allen interviews ultrarunner and fellow CTS Coach Stephanie Howe, Ph.D. They discuss Stephanie’s approach to running, nutrition, and experiences during and after her pregnancy. As well as Stephanie’s view on being a mother and an athlete and message to others to not have to choose between the two.

Episode Highlights:

Balancing being a mother and athlete
Practicing grace and patience with your new body
Navigating running pre and post-pregnancy
Common misconceptions about pregnancy and nutrition

Guest Bio – Stephanie Howe, Ph.D.:

I grew up in Minnesota, where I developed my affinity for cold winters and Nordic skiing. I participated in pretty much every sport there was (hello fastpitch softball!), until my junior year of high school where I decided my genetics better suited me for endurance sports. I attended Northern Michigan University on a Nordic ski scholarship, where I was a two-time All-American in cross country running. No, not a typo. I “tried really hard” to be a skier, but was a much more talented runner. After graduated NMU with a B.S. in Exercise Science, I pursued a Master’s Degree in Exercise Physiology from Montana State University. Bozeman Montana is where I really fell in love with running in the mountains. But it wasn’t until I moved to Oregon that I started to dabble in trail and ultra races. While starting to explore the trails a bit more, I completed my Ph.D. in Nutrition & Exercise Physiology from Oregon State University. My dissertation study examined the impact of exercise intensity on appetite hormones in elite female runners. Fitting. Upon graduating, I worked as a professor at Oregon States and COCC (community college in Bend, OR), but ultimately decided I wanted to pursue nutrition and coaching. In 2012 I started a nutrition business, working to help all walks of people learn to eat better for health and/or performance. I did a bit of coaching on the side, but really started coaching with CTS at the end of 2019. I’m thrilled to be working with athletes, as I learn as much from them and they do from me.

I currently compete, mostly in ultramarathon races, but also dabble in a bit of everything: nordic skiing, skimo, cyclocross, gravel races, adventure racing, climbing, paddling, etc. You name it, I’ve probably tried it. My favorite place is in the mountains, preferably the Alps. I have raced Western States 100 (2014 Champion), UTMB, CCC, Lake Sonoma 50, Bandera 100k, Way Too Cool 50k, and many, many other races.

Read More About Stephanie Howe, Ph.D.:

Website: https://trainright.com/coaches/stephanie-howe/

Instagram: https://www.instagram.com/stephaniemariehowe

Facebook:https://www.facebook.com/stephaniehoweruns

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Micah Rice: The Future Of Cycling Events In The USA

Wed, 05 May 2021 11:00:00 -0700

About this episode:

In this week’s episode, Adam Pulford interviews race director, cyclist, and sports events professional Micah Rice. They talk about what types of cycling events are leading change in the US, why the destination and experience at races are changing how participants are choosing their races, and Micah’s mountain bike stage race the Pikes Peak APEX.

Episode Highlights:

The rise of gravel racing
Mountain bike stage races
The future of road racing
Why a race’s destination and overall experience are a driving force

Guest Bio – Micah Rice:

Before embarking on a career in sports event management, Sports Strategies Vice President of Event Strategy and Operations, Micah Rice, experienced competition firsthand. Initially, it was from the seat of his bicycle as a professional cyclist, and then, from the driver’s seat of a team car, as director of the upstart professional cycling team, Jittery Joe’s. After stepping away from professional competition and receiving a degree in Education from the University of Georgia, Micah left his home in Athens for the high altitude of Colorado Springs, where he joined USA Cycling to lead the National Events program.

As VP of National Events, Micah oversaw over 100 National Championship events, in addition to Olympic Trials and World Championship events. Following his tenure at USA Cycling, he joined OC Sport to oversee North American operations for Haute Route, the world’s most prestigious multi-day amateur cycling events. Drawing on his experience of managing world-class events, Micah now channels his passion and knowledge to the clients of Sports Strategies. His hands-on experience is a vital part of the team’s work with cities and regions that want to identify their sports tourism assets and create legacy events that promote economic development. It is in this role to develop and deliver events, that he also serves as Executive Director of the Pikes Peak APEX, the largest mountain bike event on Colorado’s front range.

Micah believes outdoor destinations are some of our greatest resources, and he tries to find time each day to enjoy them. When he isn’t working, you can find Micah riding his bike or hiking with his dog, Cocoa. He also enjoys camping and skiing with his family.

Register for the Pikes Peak APEX

Use Code: TRAINRIGHT

https://www.pikespeakapex.com/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Clare Gallagher: How Runners Can Be Environmentally Conscious

Tue, 27 Apr 2021 12:00:00 -0700

About this episode:

In this week’s episode, Hillary Allen interviews Clare Gallagher, an ultrarunner and environmental advocate. They discuss the role athletes can play in environmental policies, how runners can find their niche in advocating for our environment, and why even small changes make a big difference.

Episode Highlights:

The environmental issues that are too big to ignore
You don’t have to get politically involved to make a difference
Where and how you can get involved

Guest Bio – Clare Gallagher:

Clare Gallagher is a Colorado native, Princeton University graduate, environmental advocate, and ultrarunner. Clare has made strides as an environmental advocate and as an ultrarunner winning Leadville 100, the Western States 100, 101K in the UTMB series, and a few FKT’s.

Read More About Clare Gallagher:

Website: https://clare.run/

Instagram:https://www.instagram.com/clare_gallagher_runs/

Facebook: https://www.facebook.com/clare.gallagher.runs

Twitter: https://twitter.com/puppiesonmtsyay

Other Resources:

Protect Our Winters: https://protectourwinters.org/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

The 3 Most Important Cycling Workouts

Wed, 21 Apr 2021 10:00:00 -0700

About this episode:

In this week’s episode, Coach Adam Pulford lays out the 3 most important cycling workouts you need to include in your training, why each workout is important, how to organize them in your training, and how to do them properly to increase your performance and durability.

Episode Highlights:

The 3 most important workouts you need to include in your training
How to establish your baseline
How to organize your training
Finding the proper rhythm to your training
How to progressively overload yourself for continued improvement

Episode Resources:

The CTS Field Test: https://trainright.com/cycling-field-test/
Field Testing: https://www.trainingpeaks.com/blog/threshold-tests-for-swim-bike-and-run/
Want more guidance with your training? Check out the TrainRight Membership: https://trainright.com/membership/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Hillary Allen: Belief Is A Powerful Training Tool

Tue, 13 Apr 2021 12:00:00 -0700

About this episode:

In this week’s episode, Adam Pulford interviews TrainRight co-host, Hillary Allen, about her new book release; Out and Back: A Runner’s Story of Survival and Recovery Against All Odds. They discuss why Hillary was inspired to write her book and how so many of the lessons learned through her recovery can apply to so many parts of our lives.

Episode Highlights:

Finding the strength inside you that you never knew existed
Overcoming adversity
Positive self-talk
The power of belief

Read More About Hillary Allen:

Website: https://hillaryallen.com/

Book: https://hillaryallen.com/out-and-back-a-runners-story-of-survival-and-recovery-against-all-odds/

Instagram:https://www.instagram.com/hillygoat_climbs

Facebook: https://www.facebook.com/hillaryallenrunner

Twitter: https://twitter.com/hillygoatclimbs

Ted Talk: https://www.youtube.com/watch?v=4wfY5A7YiMg

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Dr. Stephen Seiler: How To Build Durable Athletic Performance

Tue, 06 Apr 2021 13:00:00 -0700

About this episode:

In this week’s episode, Adam Pulford interviews world-renowned Professor of Sport Science, Dr. Stephen Seiler. During their discussion, they touch on polarized training and do a deep dive into the intricacies of developing athletic durability.

Episode Highlights:

How to take a long-term approach to goal setting and development
Quantifying and qualifying endurance training
The process of building durability
Why training stress, load, and strain can't be lumped into one category

Guest Bio - Dr. Stephen Seiler:

After growing up in the US and earning his doctoral degree from the University of Texas at Austin, Stephen Seiler, PhD FACSM, has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He is past Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Sciences at the University of Agder in Kristiansand, Norway. Currently, Dr. Seiler is Professor in Sport Science at the same institution. While anchored in an academic environment, Seiler has over the years served as research consultant and scientific advisor for a research foundation, sports teams, a regional hospital and the Norwegian Olympic Federation. From 2014 to 2019, professor Seiler served on the Executive Board of the European College of Sport Science, where he founded the Elite Sport Performance Special Interest Group in 2014.

Over the last 15 years, Seiler has become internationally known for his research publications and lectures related to the organization of endurance training and intensity distribution. This work has included both descriptive and experimental approaches, investigating cyclists, rowers, XC skiers, orienteers, and distance runners. His work has influenced and catalyzed international research around training intensity distribution and the “polarized training model”. Seiler has published ~100 peer-reviewed publications and written over 100 popular science articles related to exercise physiology and the training process.

Read More About Dr. Stephen Seiler:

Website: https://science-cycling.org/stephen-seiler/

ResearchGate: https://science-cycling.org/stephen-seiler/

Facebook: https://www.facebook.com/stephen.seiler

Twitter: https://twitter.com/StephenSeiler

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Dr. Teddy Bross: Preparing For Sleep Deprivation In Ultramarathons

Wed, 31 Mar 2021 11:00:00 -0700

About this episode:

In this week’s episode, Hillary Allen interviews Dr. Teddy Bross, MD. They go in-depth about why more sleep is so important for athletes, sleep deprivation and its consequences, and discuss the sleep deprivation that comes with distances and races that take you through the night or multiple nights.

Episode Highlights:

One small change to your sleep can be key
Does practicing sleep deprivation make you better?
Why get the 9+ hours of sleep recommended for athletes
10-20 minute nap windows and why they work

Guest Bio – Dr. Teddy Bross, MD:

Teddy is a third-year Family Medicine Resident who specializes in sports, wilderness, and integrated medicine. On top of being a physician, he also has ten 100 mile finishes including Leadville, Western States, and a 24-hour treadmill challenge where he completed 107.7 miles.

Read More About Teddy Bross:

Website: https://www.centura.org/Education-and-Training/Residencies-and-Internships/St-Anthony-Family-Medicine-Residency/Residents

Facebook:https://www.facebook.com/run.doctor.racing/

Instagram: https://www.instagram.com/run.doctor

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Tim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right

Wed, 24 Mar 2021 11:00:00 -0700

About this episode:
In this week’s episode, Adam interviews coach and product leader of WKO, Tim Cusick, and dives into periodization, the different training modalities, and why getting your training rhythm right is critical to your overall training plan.

Episode Highlights:

What is periodization and how to use it for your training
The different training modalities you can apply to your training
Getting your training rhythm right
Early-late base training strategies

Guest Bio – Tim Cusick:
Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers.

Read More About Tim Cusick:

https://www.trainingpeaks.com/coach/timcusick#about
https://www.instagram.com/tim_cusick_coach/
https://twitter.com/tcusick123
https://www.facebook.com/tim.cusick

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Laura King: Navigating Pregnancy And Motherhood As An Athlete

Wed, 17 Mar 2021 12:00:00 -0700

About this episode:

In this week’s episode, Hillary Allen interviews athlete Laura King about how she kept her identity as an athlete during pregnancy and now in motherhood.

Episode Highlights:

How to balance pregnancy and motherhood with your athletic identity
Giving yourself permission to meet your own needs
Disproving myths around athletes and pregnancy

Guest Bio – Laura King:

Laura’s background in competitive swimming led to 12 years competing in triathlon, including the Ironman World Championships and earning a pro license. An invitation to USA Cycling's Talent ID Camp and a simultaneous job offer for a major industry position presented a fork in the road, and her decision to take the industry position and pursue racing as a passion provided the right balance of career and sport. Her credibility as a competitor has served her well in a successful career of over a decade in the outdoor industry. A brief Xterra Triathlon stint revealed a love of the dirt, and a mountain biker/gravel racer was born. Though she still races in the pro/elite field, her heart is in getting more girls and women on bikes, the camaraderie, the satisfaction of a huge effort, and the corollary of travel and experiences. It's also how she met her favorite wheel—her husband, professional cyclist Ted King co-founding Rooted Vermont!

Read More About Laura King:

Website Links:

Instagram: https://www.instagram.com/lauracameronking/

Basic Endurance Training Principles With Coach Adam Pulford

Wed, 10 Mar 2021 15:00:00 -0800

About This Episode:

In this week’s episode, Coach Adam Pulford takes us through the basic training principles you should be using to guide the structure of your training plan.

Episode Highlights:

The 6 basic training principles
Fitness vs. performance
The different periodization models
The single most important part of recovery

Resources mentioned in the show:

The CTS Field Test: https://trainright.com/cycling-field-test/
TrainingPeaks: https://trainingpeaks.com/
14-Day Free Trial of the TrainRight Membership (Code: TRAINRIGHT): https://trainright.com/membership/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Dr. Allen Lim: Effects Of Dehydration On Your Athletic Performance

Wed, 03 Mar 2021 13:00:00 -0800

About this episode:

In this week’s episode, Hillary Allen interviews exercise physiologist Dr. Allen Lim. They discuss the inner workings of how you lose sodium during exercise, why dehydration is so different for every athlete, and how it affects their performance.

Episode Highlights:

Sodium loss is genetic
Sodium intake should drive thirst
Where is the water located in your body, and why it’s so important
How to troubleshoot sodium loss problems

Guest Bio – Dr. Allen Lim:
Dr. Allen Lim received his doctorate from the Applied Exercise Science Laboratory in the Department of Integrative Physiology at the University of Colorado. Allen worked on the Pro Cycling Tour as a sport scientist and coach for the Phonak, TIAA-CREF, Slipstream, Garmin, and Radio Shack professional cycling teams. More recently, Allen founded Skratch Labs, a boot-strapped sports nutrition company, that was ranked in 2014 as the 3rd fastest growing food and beverage company in the USA by Inc., 5000.

Allen has co-written three cookbooks with Chef Biju Thomas – the Feed Zone Cookbook, the Feed Zone Portables, and the Feed Zone Table – all of which help to give people the basic skills and knowledge to prepare real food from scratch as part of a physically active lifestyle.

Allen has served as a consultant for the Chinese Olympic Team at the 1996 Olympic Games in Atlanta, for the US Olympic Cycling Team at the 2012 and 2016 Olympic Games in London and Rio, and for organizations and individuals ranging from the Joe Gibbs Racing Team, Kansas City Royals, and President George W. Bush.

A sought-after speaker, Allen has given two TEDx talks, guest lectures regularly at the University of Colorado at Boulder and has been a key note speaker for organizations like the American College of Sports Medicine, Training Peaks, Map My Fitness, Strava, The North Face, The Colorado Outdoor Industry Leadership Summit, Under Armour, and the Gold Lab Symposium.

Read More About Dr. Allen Lim:

https://www.skratchlabs.com/pages/about-us

https://www.instagram.com/allenskratch/

https://twitter.com/allenskratch

Wilfredo Benitez, MScN, M.Ed: "Diet" Is A Four Letter Word

Fri, 19 Feb 2021 10:00:00 -0800

About this episode:

In this week’s episode, Hillary Allen interviews Will Benitez, a nutritionist who owns On Pace Wellness and works with athletes to optimize their nutrition for performance and health. Will and Hillary talk about making nutrition work for you, why highly individualized nutrition is important, and what simple nutrition changes can help you sleep better at night.

Episode Highlights:

How increased medication usage and food production is affecting health and nutrition needs
Why make nutrition individualized
Why “Fad Diets” or something that works for others may not work for you
Why it’s important to figure out how to best support your body through nutrition
Protein before bed?

Guest Bio – Wilfredo Benitez, MScN, M.Ed.:
Wilfredo (Will) Benitez is a performance nutritionist located in Portland, Oregon, USA and is the owner of his nutrition coaching practice On Pace Wellness, LLC. Will believes that nutritional optimization is a process that involves sustainable behavioral changes and practices accordingly. Will works primarily with athletes but also with those who enjoy or want to enjoy an active lifestyle, helping them to optimize their nutrition to elevate performance and health. As a performance nutritionist, a certified running coach, and an athlete himself, Will understands the athlete’s mindset, what it’s like to pursue athletic goals, and how to balance the pursuit of those goals with other responsibilities. He is passionate about helping his clients strike the necessary balance to make the nutrition coaching process result in sustained nutrition habits that are effective for the client’s goals.

Will earned his Master's Degree in Nutrition Science in 2017. He lives in Portland with his wife, Valentina, who is a naturopathic physician, and their dog and two cats.

Read More About Wilfredo Benitez:

https://www.onpacewellness.com/

https://twitter.com/WillBenitez21

https://www.instagram.com/onpacewellness/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Strength Training For Endurance Athletes With Erin Carson

Wed, 17 Feb 2021 16:00:00 -0800

About this episode:

In this week’s episode, Adam Pulford interviews Erin Carson, strength coach and owner of RallySport in Boulder, Colorado. Adam and Erin find similarities in their strength approach for endurance athletes and talk about making athletes more durable, helping athletes do their sport stronger and longer, adding strength training to your toolbox, and why it doesn’t take as much time as you think.

Episode Highlights:

How to properly target your strength training
Why and how to include strength training even if you're short on time
Becoming a more durable athlete
Achieving proper muscle activation

Guest Bio – Erin Carson:

Erin Carson is co-owner and operator of RallySport, a Boulder, Colorado training facility and health club. As the head coach for ECFIT she provides strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. Her clients include world champions and Olympians as well as everyday athletes seeking excellence.

Erin is the strength coach for many current and former world championship athletes including Mirinda Carfrae – 3x Ironman World Champion and Timothy O’Donnell – Long Course Triathlon World Champion. Her commitment to continuing education plus her proven track record of success with professional athletes has made her one of the most knowledgeable and accessible strength coaches in the world.

Erin has also found success as a triathlete, highlighted by her 6th place age group finish at the 2016 70.3 World Championships in Maloolooba, Australia, as well as multiple podium finishes over the last 5 years. Erin is a life-long athlete who attended The University of Colorado on a basketball scholarship where she was one of the top NCAA D1 basketball players. Post-graduation, she played professionally in Europe before returned to the US to coach Division 1 basketball at both Tulane University and The University of Nebraska.

Erin’s Credentials:

B.S. Kinesiology, University of Colorado
M.S. Administration, University of Nebraska
Masters Studies, Tulane University
NSCA Certified Strength and Conditioning Specialist
EXOS Performance Coach (pending)
Titleist Performance Coach L2
NASM Certified Personal Trainer
NASM Performance Enhancement Specialist
NASM Corrective Exercise Specialist
PTA Global Certified Personal Trainer
PTA Global Advanced Personal Trainer
Foundations Instructor L2

30 Days Free of ECFit On Demand

Use Code: TRAINRIGHT

https://ondemand.ecfitstrength.com/

Read More About Erin Carson:

Erin references ViPR equipment for home: https://www.viprfit.com/

Website: https://ecfitstrength.com/

Instagram: https://www.instagram.com/ecfit_strength/

Facebook:https://www.facebook.com/ecfitstrength/

Twitter: https://twitter.com/ecfitstrength

Dr. Emily Carr: Why See A Physical Therapist Even If You're Healthy?

Tue, 02 Feb 2021 15:00:00 -0800

About this episode:

In this week’s episode, Hillary Allen interviews Emily Carr, Doctor of Physical Therapy. Dr. Carr discusses the need for runners to implement strength training and talks about the common injuries she sees in runners. She stresses the importance of seeing a physical therapist even when you're not injured to uncover the nuances of your body and identify ways you can increase performance and stay healthy.

Episode Highlights:

Strength Training is key to running performance and injury prevention
Exercises runners should add to their routine
Physical Therapy can help even when you’re not injured
Running alone is not enough to make your skeleton stronger

Guest Bio –Emily Carr PT, DPT :

Emily is a Doctor of Physical Therapy who comes to Colorado from Michigan. Emily completed her B.S. in Movement Science and her Doctorate in Physical Therapy at the University of Michigan. She now works with the great team at Revo Physiotherapy and Sports Performance in Boulder, Colorado.

Emily is an avid soccer player and having played competitively her whole life, has had her fair share of injuries making her no stranger to the benefits of PT long before she decided to become one herself. From her experiences, Emily deeply understands the athlete’s mindset and the drive to achieve and maintain physical preparedness for the demands patients put on their bodies. Emily thoroughly enjoys working with athletes of all ages and abilities ranging from the weekend warriors and active elderly to high-level athletes. Emily’s special clinical interests include treatment of pregnant and postpartum athletes, runners, and soccer players of all levels and abilities.

In her free time, Emily soaks up every opportunity she can to get outdoors. She enjoys mountain biking, skiing, playing soccer, and volunteering for a local canine rescue group!

Read More About Emily Carr and Revo PT Boulder:

Website: https://www.revoptboulder.com/

Instagram: https://www.instagram.com/revoptandperformance

Facebook: https://www.facebook.com/RevoPTandSportsPerformance

Revo Blog, to hear more from Emily Carr: https://www.revoptboulder.com/blog

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Adam Ster: Self-Care For The Endurance Athlete

Fri, 29 Jan 2021 15:00:00 -0800

About This Episode:

In this week’s episode, Adam Pulford interviews Adam Ster a movement specialist, healer, and guide for the athlete. They talk about how Ster’s "Protocols" help athletes/everyone recover and prevent injury and why this form of self-care is so important for the endurance athlete. For this episode, open your mind to Ster’s form of movement practice as it strays slightly from the hard science.

Episode Highlights:

Treating NFL, Red Bull, and other professional athletes
Maintenance through movement
Protocols that help recovery and prevent injury

Guest Bio – Adam Ster:

Adam Ster may go by many names movement specialist, healer, guide for the athlete, Master Body Worker. To most, he is the renowned man who has helped so many professional athletes stay in competition, perform better, and recover. Ster has worked with athletes from the Olympics, NFL, UFC, and even Red Bull athletes. Being an endurance athlete himself he understands the importance of recovery and performing your best. Ster believes this practice can help everyone professional athletes, recreational athletes, and anyone living with gravity (spoiler, it’s everyone) that he has made the basics of his work accessible to everyone and has started a paid program to follow his more advanced works.

Read More About Adam Ster:

Website: http://masterbodyworker.com/

Instagram: https://www.instagram.com/masterbodyworker

Facebook: https://www.facebook.com/MasterBodyWorker

Twitter: https://twitter.com/masterbodyworkr

Ster’s YouTube Channel and Protocol videos:

https://www.youtube.com/channel/UCLeyqF0lObIOjI837yOFqsA

Ster’s On-demand Classes:

https://flowzone.teachable.com/p/home

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Levi Younger: A Holistic Approach to Injury Recovery

Tue, 19 Jan 2021 15:00:00 -0800

About This Episode:

In this week’s episode, Hillary Allen interviews Levi Younger, Rolfer and Somatic Therapist. Levi and Hillary discuss the practice of Rolfing, treating Hillary after a textbook healed injury, components of injury recovery, covering the emotional process of recovering from injury and treating the body as a more holistic system.

Episode Highlights:

Combining Somatic Therapy, Clinical Counseling, and Coaching
Injury recovery is more than just the physical injury healing
How injuries take a mental toll
You are not a machine, treating your body as one

Guest Bio – Levi Younger:

Levi comes to running with a background from college track and running 50K and mountain races after college in his home state of Alaska. In 2015, Levi broke his thoracic vertebrae playing men's league hockey leaving him feeling debilitated. After trying so many different methods to help his pain he found Rolfing. Rolfing changed so much for Levi he opened his own practice in Boulder, Colorado in 2017. He has since been able to help athletes suffering from a wide array of pain and injury issues. Levi is currently pursuing a Masters Degree in Clinical Counseling at Oregon State University to open a practice that combines Somatic therapy, clinical counseling, and coaching to help people heal from injuries and chronic pain who’ve tried varying treatment options. Rolfing is a proactive manual therapy system created by Dr. Ida Rolf as a diagnostic assessment for the body, utilizing physical touch and neuroscience principles. Instead of chasing symptoms, Rolfing alters the deeper sources of chronic injury and pain. Rolfing is not a massage technique and not another form of deep tissue massage or a way to stretch the fascia. Rolfing is a comprehensive diagnostic system that views the body in a structural sense and is not painful.

Read More About Levi Younger or his Clinic Levity Rolfing:

Website: Clinic https://www.levityrolfing.com/

Instagram: https://www.instagram.com/levityrolfing/

Facebook: https://www.facebook.com/LevityRolfing

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

How Should You Approach Base Training?

Thu, 14 Jan 2021 15:00:00 -0800

About This Episode:

In this week’s episode, TrainRight Podcast co-hosts Adam Pulford and Hillary Allen sit down to talk about how cyclists and runners should approach base training.

Episode Highlights:

Building the aerobic engine
The traditional base training model
New approaches to base training
Balancing volume and intensity

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Kaytlyn Gerbin: Breaking Into Ultrarunning, 100 Mile Race Recovery, Rainier Infinity Loop & More

Tue, 29 Dec 2020 14:00:00 -0800

About This Episode:

In this week’s episode, Hillary talks with North Face professional runner Kaytlyn Gerbin about her start into the world of ultrarunning, her approach to recovery after 100-mile ultramarathon, and some of the changes that need to happen to make trail running a more equitable sport.

Episode Highlights:

Deciding when to sign up for longer distance races
Recovering from 100-mile races
Making strides toward gender equality in trail running
The Rainier Infinity Loop in Washington state

Guest Bio – Kaytlyn Gerbin:

Kaytlyn is a trail and ultrarunner living just outside of Seattle, Washington. Since running her first 50k in 2014, she's been a top 10 finisher at Western States 3 years in a row placing as high as 2nd, she was top 10 in the Trail World Championships in 2018, and holds course records in races from 50k to 100 mile including the Bear 100. Earlier this year, she won the 6-day Coastal Challenge in Costa Rica and bested her 2nd place finish last year to win this year's edition of the Transgrancanaria. When she's not racing, she's exploring the mountains off-trail by ski touring, mountaineering, and using her love of ultra-endurance to knock out long objectives in the mountains. Last summer, she and her partner became the fist all-female team to complete the Rainier Infinity Loop in Washington.

She also holds a PhD in Bioengineering, and works as a research scientist at a non-profit research institute in Seattle.

Read More About Kaytlyn Gerbin:

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

A Look Inside The Coach-Athlete Relationship With Adam Pulford & Alison Tetrick

Wed, 23 Dec 2020 14:00:00 -0800

About this episode:

This week's episode originally aired on the TrainingPeaks CoachCast Podcast with host Dirk Friel. TrainRight Podcast host and CTS Coach Adam Pulford joined his athlete Alison Tetrick to talk about how they've navigated training during the pandemic, her recovery strategies, and dive into the specifics of some of the interval workouts they've been testing out this year.

Episode Highlights:

Exploring the coach-athlete dynamic
Recovery strategies
Adjusting training during the pandemic

Get the episode transcript and more show notes here at the CoachCast website.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Corrine Malcolm: What It Takes To Run A 100+ Mile FKT

Tue, 01 Dec 2020 13:00:00 -0800

About this episode:
In this week’s episode, Hillary talks with CTS coach Corrine Malcolm about her recent FKT on the 275K Tahoe Rim Trail and her tips for runners looking to tackle their first 100 mile and 100+ mile ultramarathons.

Episode Highlights:

Inside look at Corrine's Tahoe Rim Trail FKT
What training for a 100+ mile event looks like
How to deal with sleep deprivation during long events
Focusing on the things you can control

Guest Bio – Corrine Malcolm:

Corrine Malcolm is a professional ultrarunner for Adidas Terrex. She's a CTS coach, an exercise physiologist, and a science writer. Since starting ultrarunning in 2016, Corrine has finished in the top 10 at Western States twice, fourth in TDS at UTMB, and most recently she's at the women's supported FKT on the 171 mile Tahoe Rim Trail in a time of 44 hours and 51 minutes.

Read More About Corrine Malcolm:

Corrine Malcolm's Coach Bio - https://trainright.com/coaches/corrine-malcolm/
https://corrinemalcolm.com/
https://www.instagram.com/corrinemalcolm/
https://twitter.com/corrinemalcolm

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Josh Whitmore: Mastering Bike Skills And Gaining Free Speed

Wed, 18 Nov 2020 15:00:00 -0800

About this episode:

In this week’s episode, coach Adam talks with CTS Expert Coach and mountain bike instructor Josh Whitmore about all things bike skills and how cyclists from all disciplines and skill levels can improve and gain free speed on the bike.

Guests – Josh Whitmore:

I came to coaching from a racing background, enjoying a brief career as a full-time cross-country mountain bike racer in the 1990s when the sport was at its pinnacle. I retired from full-time racing to pursue a career in outdoor education and mountain guiding, earning a Masters Degree in Outdoor Education. I eventually returned to my love of cycling and currently race as a high-level amateur and masters age category athlete in road, mountain, and cyclocross events. I also still keep a foot in the mountain guiding world, occasionally guiding rock/ice climbing, mountaineering, and backcountry skiing. Since 2010, I’ve focused my professional energies into coaching endurance athletes and helping people of all abilities reach their athletic goals in cycling and alpinism. In addition to ongoing coaching of individuals, I am the company’s most highly qualified mountain bike skills instructor.

Episode Highlights:

The skills pyramid
4 dimensions of body position
The key to progressing your skills
Skills vs maneuvers

Learn More About Josh Whitmore And Connect With Him:

Josh's bio: https://trainright.com/coaches/josh-whitmore/
MTB Skills: https://trainright.com/mtb-skills-clinic/
Instagram: https://www.instagram.com/iamjoshwhitmore/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Inside The Elite Athlete-Coach Relationship With Adam St. Pierre

Tue, 03 Nov 2020 15:00:00 -0800

About this episode:
In this week’s episode, Hillary talks with her CTS coach Adam St. Pierre about the athlete-coach relationship and about coming back from serious injury.

Episode Highlights:

Inside the elite athlete-coach relationship
Recovering from serious injury
Using injury as an opportunity to explore other passions

Guest Bio – Adam St. Pierre:

Adam St. Pierre is a CTS Expert Ultrarunning Coach who has participated and coached athletes for some of the biggest ultramarathon events such as Hardrock 100, Western States 100, Leadville 100, and many others.

Read More About Adam St. Pierre:

Adam St. Pierre's coach bio
https://www.instagram.com/coachadamstpierre/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Artificial Intelligence And The Future Of Endurance Training With Dirk Friel & Ryan Cooper

Tue, 20 Oct 2020 11:00:00 -0700

About this episode:

In this week’s episode, coach Adam talks with TrainingPeaks co-founder Dirk Friel and TrainingPeaks Cheif Scientist and Best Bike Split Founder Ryan Cooper about how technology is evolving and how artificial intelligence will influence the way endurance athletes train in the future.

Guests – Dirk Friel and Ryan Cooper:

Dirk Friel is a former professional cyclist, co-founder of TrainingPeaks, and now Peaksware Chief Evangelist. Ryan Cooper is the founder of Best Bike Split and Cheif Scientist for TrainingPeaks.

Episode Highlights:

How artificial intelligence will change athletes' training
How the coach-athlete relationship is changing with new technologies
The history of TrainingPeaks and what its future looks like

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Jonathan Levitt: Personalizing Your Nutrition For Better Performance

Tue, 06 Oct 2020 10:00:00 -0700

About this episode:
In this week’s episode, Hillary talks with Jonathan Levitt from InsideTracker about personalized nutrition and tracking biomarkers to optimize your performance.

Episode Highlights:

Personalizing your nutrition
Tracking biomarkers to optimize performance
The future of personalized nutrition

Guest Bio – Jonathan Levitt:

Jonathan Levitt is a runner from Boston, MA. He’s the Sales Manager and Endurance Team Manager at InsideTracker, a Cambridge, MA based health tech company that provides personalized guidance on nutrition and performance based on your blood, DNA, and soon, wearable device data, while also taking into account your habits and goals.

Jonathan graduated from UMass Amherst’s Isenberg School of Business with a double major in Sport Management and Marketing, and co-founded and ran an intramural baseball league while at UMass.

He started running in 2013 after the Boston Marathon bombing, and since then has run 6 marathons, a 50k and a 40 mile day in the Grand Canyon (Rim2Rim2Rim). When he’s not running or helping others with their performance, he has his own podcast called For The Long Run, which is an exploration of what keeps elite runners running long, strong, and motivated.

Read More About Jonathan Levitt & InsideTracker:

https://www.linkedin.com/in/jlevitt815/

https://www.insidetracker.com/

https://twitter.com/JWLevitt

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Sarah Crowley: Focusing On The Long Term Gains

Thu, 24 Sep 2020 13:00:00 -0700

About this episode:

In this week’s episode, coach Adam talks with multiple Ironman Champion Sarah Crowley about her progression as a professional triathlete and how's she's managed to perform at such a high level in the sport while working a demanding full-time job.

Guest Bio – Sarah Crowley:

Sarah Crowley is a multiple Ironman Champion professional triathlete, originally from Adelaide, focusing on non-drafting Olympic distance, half ironman distance, and iron distance triathlon. Sarah is also a Chartered Accountant. Having worked until 2016 as a Director in Corporate Finance at Deloitte. Her background in the high-pressure environment of professional services has provided Sarah with an interesting perspective on, and ability to cope with, world level racing.

Ironman World Championship Kona Podium 2019 and 2017
Ironman Arizona Champion 2019
South American Ironman Champion 2018
ITU World Long Course Champion 2017
Asia Pacific and European Ironman Champion 2017

Episode Highlights:

Balancing working full-time with being a professional triathlete
Identifying and improving weaknesses
The importance of staying relaxed in training
Staying motivated for long term fitness gains

Learn More About Sarah Crowley:

Links For DIY Tri:

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Optimizing Your Microbiome For Health & Performance With Sara Bird And Rob Pellow

Thu, 10 Sep 2020 16:00:00 -0700

About this episode:
In this week’s episode, coach Adam talks with Viome's Sara Bird (Director of Laboratory Operations and Product Development) and Rob Pellow (Director Strategic Partnerships & Performance) about all things microbiome, gut health, and how you can personalize your nutrition to help improve your health and performance.

Episode Highlights:
- What shapes your microbiome
- Personalizing your nutrition for your microbiome
- Why fiber is so important
- Chronic and acute inflammation and how it relates to gut health
- How "superfoods" can differ among individuals

Guest Bios
Sara Bird - Director of Laboratory Operations and Product Development:

Sara received her Ph.D. in Microbiology and Immunology from Stanford University and has focused her career in the microbiome space. At Viome, Sara is responsible for ensuring that all customer samples are processed efficiently and with the highest quality. Sara has been a lifelong athlete, focused the last ten years on cycling, and is passionate about improving her own health and wellness for optimal performance.

Rob Pellow - Director of Strategic Partnerships & Performance:

Rob works with Viome's professional athletes, including Olympic gold medalists and multiple-time Grand Slam winners, to better understand their Viome results and to strategically implement their food recommendations for optimal performance. Rob played ice hockey at the University of Delaware, where he won a national championship in 2012.

About Viome:
Viome is on a mission to help people understand what they uniquely need to be healthy through analysis of their unique biology in areas like the gut microbiome, and cellular and mitochondrial health. The ultimate goal is to prevent and reverse chronic diseases such as diabetes, anxiety, depression, and obesity, and empower people to live healthier lives. Over 125,000 customers have taken Viome’s Health Intelligence™ or Gut Intelligence™ tests with >95% satisfaction. The company has created a breakthrough therapeutics platform that combines advanced Metatranscriptomic sequencing technology developed at the Los Alamos National Laboratories with powerful Artificial Intelligence and Translation Science knowledge.
For more information visit www.viome.com

Follow Viome:
https://www.facebook.com/MyViome/
https://www.instagram.com/myviome/
https://twitter.com/myviome

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Wilfredo Benitez, MScN, M.Ed.: Fueling Tough Training Blocks

Tue, 08 Sep 2020 15:00:00 -0700

About this episode:
In this week’s episode, Hillary sits down for a second interview with performance nutritionist Will Benitez to talk about how to optimize your nutrition during tough training blocks.

Will earned his Masters Degree in Nutrition Science in 2017. He lives in Portland with his wife, Valentina, who is a naturopathic physician, and their dog and two cats.

Read More About Wilfredo Benitez:

https://www.onpacewellness.com/

https://twitter.com/WillBenitez21

https://www.instagram.com/onpacewellness/

Episode Highlights:

Matching your nutrition to your training levels
Dialing in pre-workout and post-workout nutrition
The effects of alcohol on your performance

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Mike Vittorio: How Cycling Wheel Technology Is Evolving

Mon, 24 Aug 2020 13:00:00 -0700

About this episode:
In this week’s episode, coach Adam talks with Zipp design engineer Mike Vittorio about the latest and greatest in cycling wheel technology, and how cyclists' long-held habits need to change to get the most out of the new technology.

Guest Bio – Mike Vittorio:

Mike Vittorio is a design engineer for Zipp Speed Weaponry in Indianapolis, Indiana. He studied naval architecture and marine engineering at the University of Michigan and spent the first part of his career as a yacht designer with a focus on composite structures. In 2017 Mike joined Zipp and began applying his study of flow dynamics and professional experience with various composite processing techniques to wheel design. Mike’s most recent project for Zipp is the 303 S Tubeless Disc Brake Wheelset.

Mike has been road cycling throughout his life but seriously ramped up his training upon joining Zipp. The increase in mileage was not just about getting fit but also to gain an understanding of the needs of modern cyclists.

Episode Highlights:

How wheel technology has evolved over the past few years
What goes into engineering a wheelset
Are wider tires better?
Vibration loss, rolling resistance, and how they relate
Common misconceptions riders have about buying wheels

Learn More About Mike Vittorio's Work At Zipp:

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Paddy O'Leary: How Community Can Make You A Better Runner

Tue, 11 Aug 2020 17:00:00 -0700

About this episode:
In this week’s episode, coach Hillary talks with professional runner Paddy O'Leary about the importance of community, building positive momentum, and balancing a full-time job with running professionally.

Guest Bio – Paddy O'Leary:

Paddy O'Leary is an Irishman based out of San Francisco, California where he works as a cancer researcher. Over the past five years, he has converted from a lacrosse player to a mountain and ultrarunner. Paddy now spends his weekends running up mountains and races with The North Face, GU Energy Labs, and the Ireland national team.

Episode Highlights:

How a community can push you to be a better runner
Building accountability in your training
Creating positive momentum
Balancing a full-time job with running professionally

Read More About Paddy O'Leary:

https://www.instagram.com/poleary87/

https://www.strava.com/pros/poleary87

https://twitter.com/poleary87

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Sebastian Weber: Gaining Detailed Insights Into Athletes' Physiology

Tue, 28 Jul 2020 18:00:00 -0700

About this episode:
In this week’s episode, coach Adam talks with sports scientist Sebastian Weber, who has worked in professional cycling for more than 10 years, about the software many WorldTour cycling teams are using with their athletes to get a more holistic view of their physiology and drive the focus of their training.

Guest Bio – Sebastian Weber:

Sebastian Weber has been the head coach of professional cycling teams of the highest ranks for more than 10 years. After his studies in sports science and molecular human biology, Sebastian ran several research projects focused on modeling muscular energy metabolism and its dose-response relationship as an adaptation to cycling training before he became the head sports scientist of the T-Mobile professional cycling team at the age of only 28. Sebastian continued his way in the world of professional cycling as head coach/head of human performance in some of the most successful teams such as Highroad, Columbia, HTC, Katusha, Lotto, and Cannondale.

Subsequently, in 2007 Sebastian founded the STAPS human performance lab in Germany. The methods he applied in his coaching experiences helped his athletes to win numerous victories at the Tour de France, Giro d’Italia, the Vuelta, multiple World Championships, and the Olympic medals.

His methods to the applied analysis of energy metabolism ultimately resulted in the creation of INSCYD, a software for the analysis of metabolic performance which aroused the interest of other professional sports, resulting in consulting services in swimming, track cycling, speed skating and football.

Episode Highlights:

Truly tailoring your training sessions to your goals and needs
Gaining a holistic view of an athlete's physiology
A deep dive into the software many top WorldTour cycling teams are using with their athletes

Learn More About Sebastian Weber's Work At INSCYD:

https://www.inscyd.com/

https://www.instagram.com/inscyd_/

https://www.youtube.com/channel/UCvqHz1jurt5jYRjQ9IGtbsw

https://twitter.com/INSCYD

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Rea Kolbl: Seeking Challenges Outside Your Comfort Zone

Mon, 13 Jul 2020 14:00:00 -0700

About this episode:
In this week’s episode, coach Hillary talks with professional obstacle course racer Rea Kolbl about her evolution as an athlete, how she adapts to the unpredictable situations she has encountered both in life and races, and why she purposefully tries new things that are outside of her comfort zone.

Guest Bio – Rea Kolbl:

Rea Kolbl is a professional athlete in love with the outdoors. While her primary sport is obstacle course racing (OCR), she loves any kind of self-propelled motion outside, especially in the mountains. Rea grew up in Slovenia, where sports always played a big part in her life; she was on the national gymnastics team for most of her childhood. After moving to America, she slowly fell in love with trail running, until miles on trails brought her back to her life as an athlete. After finishing her master’s in materials science and engineering at Stanford, she moved to Boulder, Colorado, to take a chance on a life as a full-time athlete. In the past couple of years, Rea has won three 24-hour OCR Ultra World Championships and remains undefeated at endurance OCR of 30 miles or longer. Colorado helped her find a new love of adventure: she also learned how to mountain bike, backcountry ski and climb. Most recently, Rea participated in an expedition adventure race hosted by Bear Grylls in Fiji, a 700-kilometre-plus journey that taught her so much about herself, life and what a true adventure can be like.

Read More About Rea Kolbl:

https://kolblrea.wordpress.com/

facebook.com/rkolbl

https://www.instagram.com/reakolbl/

https://www.strava.com/pros/19248089

Episode Highlights:

Adapting to unpredictable situations
Learning about yourself through challenges
Bouncing back from a rut
Seeking out things you're bad at

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Ayesha McGowan: How Cycling Needs To Change For The Better

Tue, 30 Jun 2020 13:00:00 -0700

About this episode:
In this week’s episode, coach Adam talks with CTS Athlete Ayesha McGowan about her journey to becoming the first-ever African-American female pro cyclist, cycling's diversity problem, and her thoughts on changes that need to happen within the industry to create more opportunity and an inclusive culture.

Guest Bio – Ayesha McGowan:

Ayesha McGowan is the first African-American female professional cyclist, ever. Ayesha started riding bikes as a commuter while attending Berklee College of Music in Boston. Since then, she has submerged herself into the world of cycling. While living in Brooklyn, NY, she worked as a preschool music teacher, a Branding Administrator for WE Bike NYC, an organization geared towards getting more women on bicycles, and Director of Programs for InTandem, an organization that provides access to bike rides for people with disabilities.

In 2014, she discovered the world of bike racing. She won her first state championship in her third race. It didn’t take long for her to notice that she was one of the very few females of African-American descent on the scene. In fact, she discovered that there had not been a single female African-American pro road cyclist, ever. She took it upon herself to become the first.

As an advocate by example, she has dedicated herself to encouraging and inspiring other women of color to follow their dreams, whatever they may be. Through various initiatives that focus on representation like her ‘Do Better Together’ virtual ride series, Ayesha has inspired countless people to ride more, ride together, and to challenge themselves and their views of how they define the word “cyclist”.

Episode Highlights:

Ayesha's journey to becoming the first African-American female professional cyclist
Cycling's diversity problem
Implicit bias, privilege, tokenism
Equity vs. equality
Creating more opportunity and inclusive culture
The path forward for the cycling industry

Read More About And Connect With Ayesha McGowan

http://www.aquickbrownfox.com/

https://www.liv-cycling.com/us/teams-and-riders/liv-racing/133/ayesha-mcgowan/1154

Instagram: @ayesuppose

Facebook: @ayesuppose

Twitter: @ayesuppose

Related Articles With Ayesha:

http://www.aquickbrownfox.com/press

https://www.bicycling.com/culture/a19702179/diversity-is-cyclings-most-urgent-problem/

https://www.outsideonline.com/2269306/there-are-no-female-african-american-pro-cyclists

https://www.espn.com/espnw/life-style/story/_/id/21962159/ayesha-mcgowan-plans-first-african-american-female-pro-cyclist

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Buzz Burrell: The Limitless Possibilities Of FKTs

Mon, 15 Jun 2020 14:00:00 -0700

About this episode:
In this week’s episode, coach Hillary talks with Buzz Burrell a trail running veteran, former record holder for the Colorado Trail and the John Muir Trail, and pioneer of the Fastest Known Time ( FKT ) movement.

Episode Highlights:

The basics of FKTs
The different FKT categories
How to plan your own FKT
Building creativity into your own running and adventures
Exploring the boundaries of human limits

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Rick Cohen, M.D.: Optimizing Health And Performance

Tue, 02 Jun 2020 11:00:00 -0700

About this episode:
In this week’s episode, coach Adam has a wide-ranging conversation about understanding your particular needs as an athlete and taking steps to optimize your health and performance with Dr. Rick Cohen, M.D.

Guest Bio – Rick Cohen, M.D.:

Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania.

Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of performance. Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance.

About PureClean Performance:

PureClean Performance’s beet-infused, whole-food-based sports performance and recovery products are innovatively designed to not only improve performance but also to protect health and maximize overall well-being. Additionally, PureClean Performance’s new membership program makes staying healthy and fit more convenient and affordable by combining educational support with discount pricing on performance and nutritional supplements, lab assessments, natural groceries, coaching, gear, devices and more! Learn more about PureClean Performance at http://www.purecleanperformance.com/.

Read More About Rick Cohen:

https://www.facebook.com/PureCleanPerformance/

https://purecleanperformance.com/pages/about-us

https://www.instagram.com/purecleanperformance/

Episode Highlights:

Optimizing and personalizing health and performance
Developing self-awareness to identify what specifically works for you
How beets can help enhance performance
Bolstering your immune system

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Timothy Tate: Lessons From A Psychotherapist To Elite Performers

Tue, 26 May 2020 13:00:00 -0700

About this episode:
In this week’s episode, coach Hillary talks with Timothy Tate, a Bozeman based psychotherapist and consultant to The North Face elite athlete team, about what calls athletes to reach beyond their limits, dealing with the pressure to perform, and developing a daily practice that can foster wellness.

Episode Highlights:

Balancing ambition and risks
Dealing with the pressure to perform
The dark side of ambition
What drives athletes to become exceptional

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Jim Miller: Developing A Winning Mindset

Tue, 19 May 2020 17:00:00 -0700

About this episode:
In this week's episode, coach Adam talks with USA Cycling Chief of Sport Performance Jim Miller about developing a winning mindset, what he's learned from mentally tough athletes like Kate Courtney and Kristin Armstrong, and how you can improve your own mental game even if you're not competing professionally or chasing a gold medal.

Guest Bio – Jim Miller:
Jim Miller is the current Chief of Sport Performance at USA Cycling and a successful coach who has helped the United States win 14 Olympic medals over the past two decades. Miller has worked with many top U.S. riders across all disciplines, including World Champion Kate Courtney, Olympian Kristin Armstrong, as well as many other top road racers, mountain bikers, and track cyclists.

Read More About Jim Miller:

https://www.usacycling.org/article/usa-cycling-announces-jim-millers-return-as-head-of-elite-athletics
https://twitter.com/JimMiller_time
https://www.instagram.com/jimmillertime/

Episode Highlights:

Improving mental toughness and resiliency
Developing a winning mindset in sports
Chasing audacious goals
Improving self-talk and developing your personal mantra

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Mario Fraioli: Embrace It All

Mon, 11 May 2020 13:00:00 -0700

About this episode:
In this week’s episode, coach Hillary talks with The Morning Shakeout podcast host, writer, and running coach Mario Fraioli about prioritizing, staying curious, and embracing everything that comes with chasing your goals.

Guest Bio – Mario Fraioli:

Mario Fraioli is a Bay Area-based running coach, writer, and podcast host.

As a coach, he has guided athletes to personal bests, Boston Marathon qualifying times, national championship titles, Olympic Trials appearances, international podiums, world championship teams, national records, and even the Olympic Games.

He publishes the morning shakeout—a weekly email newsletter that covers running and other worthwhile topics—and also hosts its namesake podcast, where he gleans insight and inspiration from the sport’s top athletes, coaches, and personalities. From 2010-2016, Mario was the senior editor at Competitor magazine, where he interviewed and profiled many of running’s most recognizable figures, covered hundreds of events, including the Boston Marathon, New York City Marathon and U.S. Olympic Trials on multiple occasions, and directed training-related content for both the print magazine and website. His work has also appeared in Running Times, New England Runner, Triathlete, and other publications. In 2013, he authored his first book, The Official Rock ‘n’ Roll Guide To Marathon & Half-Marathon Training.

As an athlete, Mario was an NCAA Division II cross-country All-American at Stonehill College in 2003 and has raced competitively from the 800 meters to ultramarathon distances. He has personal bests including 4:09 for the mile, 2:27 in the marathon, and 7:59 for 50 miles. He still steps on the starting line every now and again when the mood strikes him right.

A native of Massachusetts, Mario spent a few years in San Diego, and currently lives north of the Golden Gate Bridge with his wife Christine, their pup Tahoe, four bikes, and dozens of pairs of running shoes.

Read More About Mario Fraioli:

https://www.mariofraioli.com/

https://themorningshakeout.com/

https://www.instagram.com/mariofraioli/

https://www.twitter.com/mariofraioli/

Episode Highlights:

Making what's important to you a priority
Staying curious and open to trying new things
Believing in your goals and yourself
Road vs. trail running and transitioning from one to the other

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Jeff Byers: Helping Push The Limits Of Human Performance

Mon, 04 May 2020 14:00:00 -0700

About this episode:
In this week’s episode, coach Adam interviews former professional NFL lineman, avid cyclist, and CEO of Amp Human Jeff Byers. They discuss optimizing performance, myths about lactic acid, Amp Human's clinically proven PR Lotion, and sodium bicarbonate's role in fighting fatigue and enhancing recovery.

Read More About Jeff Byers and Amp Human:

https://amphuman.com/blogs/news/meet-the-man-behind-topical-edge

https://amphuman.com/

https://www.instagram.com/amphuman/

https://twitter.com/AmpHuman

https://www.youtube.com/channel/UCWQPVggGnUkoYJtE45Idnrg

Episode Highlights:

Optimizing performance
Removing performance limiters
Muscle acidosis
How Amp Human PR Lotion uses bicarb to fight fatigue and enhance recover

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

*Disclosure: Amp Human is a partner of CTS.

Rebecca Rusch: Finding Comfort In Discomfort

Mon, 27 Apr 2020 12:00:00 -0700

About this episode:
In this week’s episode, coach Hillary interviews one of the world's greatest endurance and adventure athletes, Rebecca Rusch. She is a 7x World Champion, best-selling author, Emmy Award winner, activist, and Be Good Foundation founder.

Guest Bio - Rebecca Rusch:
Rebecca Rusch is the “Queen of Pain” with a heart of gold. Whether she is on an epic cycling expedition in a remote part of the world or teaching others at her namesake gravel bike academy in Idaho, she inspires people to be their best with energy, positivity and passion. In partnership with Red Bull Media House in 2017, Rebecca released an Emmy award winning feature film, Blood Road, which followed her personal journey along the 1,200 kilometer Ho Chi Minh Trail - a story that resonates with people from all walks and life and motivates them to do and be good.

As a multi-decade professional athlete and 7x World Champion, Rebecca is always seeking new skills and ways to test her own limits breaking boundaries and records in sports and expeditions. Techniques she shares can be applied to everyday life, whether for personal or professional enrichment. Rebecca is a trailblazer, consistently demonstrating one of her core values: Risk=Reward. Her impact is felt everywhere from a career spanning numerous adventure sports, countless wins and accolades including induction into the Mountain Bike Hall of Fame.

Rebecca is CEO of Rusch Ventures, her company that oversees a network of business assets including Rusch’s signature gravel bike event, Rebecca’s Private Idaho (RPI), Rusch Academy backcountry gravel camps, and her epic travel adventure MTB-LAO. She is also the best selling author of Rusch to Glory, a world renowned motivational speaker, and volunteer firefighter. Rebecca married Greg Martin in 2014 and is the proud dog mom of Gracie and Diesel, who often join her on her adventures.

Activism and making a difference in the world are important to Rebecca. In 2019 she officially launched The Be GoodTM Foundation, a nonprofit organization that enriches communities using the bicycle as a catalyst for healing, empowerment and evolution. To date she has raised over $500,000 for bike-centric charities on a local, national and global level.

Read More About Rebecca Rusch:

https://www.rebeccarusch.com/
https://www.facebook.com/RebeccaRusch/
http://instagram.com/rebeccarusch
https://twitter.com/rebeccarusch
https://www.youtube.com/user/RebeccaRusch

Episode Highlights:

Getting comfortable with discomfort
Overcoming obstacles and dealing with the unknown
Building confidence and trust in yourself as an athlete
Developing a personal mission statement

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Kate Courtney & Jim Miller: Getting The Most Out Of Yourself

Mon, 20 Apr 2020 14:00:00 -0700

About this episode:
This week's episode is a special one. Coach Adam interviews both professional mountain bike racer and 2018 XC World Champion Kate Courtney and her coach Jim Miller. They talk about what makes a good athlete-coach relationship, developing a winning mindset, and finding opportunities in every obstacle.

Guest Bio – Kate Courtney:
Kate Courtney is a professional mountain bike racer for the Scott-SRAM MTB Racing Team. Kate is the 2019 Elite XCO World Cup Overall Champion, the current Pan American Champion and the 2018 Elite XCO World Champion. Kate was born in 1995 and grew up in Marin County, California at the base of Mount Tamalpais, the birthplace of mountain biking. Kate was introduced to cycling at a young age - riding on the back of a tandem mountain bike with her dad to get pancakes on Sunday mornings. After joining the Branson High School mountain bike team as a Freshman, her interest in the sport escalated quickly. During high school, she competed for the USA National Team and Whole Athlete Development Team in events around the World. In 2012, she became the first American woman to win a UCI Mountain Bike World Cup in the Junior category. When Kate graduated high school in 2013, she continued on to Stanford University and signed her first professional contract with Specialized Bicycles.

Guest Bio – Jim Miller:
Jim Miller is the current Head of Elite Athletics at USA Cycling and a successful coach who has helped the United States win 14 Olympic medals over the past two decades. Miller has worked with many top U.S. riders across all disciplines, including World Champion Kate Courtney, Olympian Kristin Armstrong, as well as many other top road racers, mountain bikers, and track cyclists.

Episode Highlights:

What makes a coach-athlete relationship work well
Developing a winning mindset
Balancing fun with training
Pushing limits and testing what can be achieved
Finding opportunities in every obstacle
How to use failures and setbacks to your advantage

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Wilfredo Benitez, MScN, M.Ed.: Adapting Your Nutrition Strategy

Mon, 13 Apr 2020 15:00:00 -0700

About this episode:
In this week’s episode, Hillary interviews performance nutritionist Will Benitez and discusses with him nutrition's role in performance, adapting your fueling strategy for injuries, and managing stress.

Guest Bio – Wilfredo Benitez, MScN, M.Ed.:
Wilfredo (Will) Benitez is a performance nutritionist located in Portland, Oregon, USA and is the owner of his nutrition coaching practice On Pace Wellness, LLC. Will believes that nutritional optimization is a process that involves sustainable behavioral changes and practices accordingly. Will works primarily with athletes but also with those who enjoy or want to enjoy an active lifestyle, helping them to optimize their nutrition to elevate performance and health. As a performance nutritionist, a certified running coach, and an athlete himself, Will understands the athlete's mindset, what it’s like to pursue athletic goals, and how to balance the pursuit of those goals with other responsibilities. He is passionate about helping his clients strike the necessary balance to make the nutrition coaching process result in sustained nutrition habits that are effective for the client’s goals.

Will earned his Masters Degree in Nutrition Science in 2017. He lives in Portland with his wife, Valentina, who is a naturopathic physician, and their dog and two cats.

Read More About Wilfredo Benitez:

https://www.onpacewellness.com/

https://twitter.com/WillBenitez21

https://www.instagram.com/onpacewellness/

Episode Highlights:

Nutrition's role in performance
Fueling for injury recovery
Strategies for managing stress

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Payson McElveen: Addicted To The Process

Tue, 07 Apr 2020 15:00:00 -0700

About this episode:
In this week’s episode, Adam interviews professional off-road cyclist, Payson McElveen, talking with him about his training, how he's dealing with the Coronavirus health crisis as a professional athlete, and what he has in store for the future.

Guest Bio – Payson McElveen:
Payson began his racing career in 2007 and developed his passion for the sport in the Texas State Championship Series. At 17 he traveled with USA Cycling to Germany where he raced and trained as a member of the USA Cycling National Team for the first time. In 2011 he graduated from the Austin Waldorf High School and moved to Durango, CO to further his education and pursue a dream of being a professional cyclist. In 2012 Payson signed with the Rocky Mountain Chocolate Factory/Sweet Elite mountain bike team, and for the next two years matured as a racer under the guidance of Chad Cheeney, Ned Overend, and others.

With his career taking off, Payson opted in 2017 to build a program around his specific needs. As a recent college graduate, long time partner Orange Seal stepped up as title sponsor and helped Payson officially launch his elite professional career. Building on the momentum of 2016, he had a banner year, headlined by winning a first elite national championship. In 2018, the timing was right for Orange Seal and Payson to launch an all-new pro team spawned from Payson's privateer program the previous year. The Orange Seal Off-road Team was born, and has taken the North American race circuit by storm, already notching double national titles in the marathon discipline--Payson defended his title from 2017.

Now settling into what he hopes will be a long career, Payson is more excited than ever for the trail ahead. What began as childhood dreams of fame and glory has developed into a love for the lifestyle, process, and desire to help others achieve two-wheeled happiness along the way. With new personal sponsor Red Bull, Payson is excited to take this passion and share it beyond the racing world, tackling new projects both in racecourses and off.

Read More About Payson McElveen:

https://www.paysonmcelveen.com/
https://www.instagram.com/paysonmcelveen/
https://www.facebook.com/payson.mcelveen/
https://www.youtube.com/user/PaysonMcElveen
https://twitter.com/PaysonMcElveen

Episode Highlights:

Building a big aerobic engine
Becoming addicted to the training process
Training during the Coronavirus health crisis
Getting back to the basics

Dylan Bowman: Overcoming Setbacks And Injury

Tue, 31 Mar 2020 13:00:00 -0700

About this episode:
In this week’s episode, Hillary interviews North Face and Red Bull professional ultrarunner Dylan Bowman and talks with him about the tools and methods he used to deal with multiple setbacks and injuries.

Guest Bio – Dylan Bowman:
Dylan is a professional ultra runner for The North Face and Red Bull, living in Portland, OR. He's a longtime disciple of CTS coach, Jason Koop, who's guided his training since 2013.

Read More About Dylan Bowman:

http://www.dylanbowman.com/

https://twitter.com/dylanbo

https://www.instagram.com/dylanbo/

https://www.facebook.com/dylanjbo/

Episode Highlights:

Dealing with long term injuries
Fostering a positive outlook
Reconciling your athlete identity with your identity as a person

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

COVID-19: Practical Tips For The Endurance Sports Community

Mon, 23 Mar 2020 12:00:00 -0700

In this special episode, TrainRight Podcast hosts Adam Pulford and Hillary Allen sit down to discuss practical tips that cyclists, runners, and triathletes can use to navigate the current Coronavirus crisis that's affecting all of us around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Dr. Josh Emdur: How Sport And Health Are Ultimately Intertwined

Tue, 17 Mar 2020 12:00:00 -0700

About this episode:
In this week’s episode, Hillary interviews the Chief Medical Officer at SteadyMD and talks with him about how sport and health are intertwined, and about the unique approach SteadyMD is taking with an entirely online personal physician service.

Guest Bio – Dr. Josh Emdur:
Dr. Emdur is a clinician and physician leader with a passion for innovation in primary care. He has held a board certification in family medicine since 2007 and is licensed to practice medicine in over 25 states. He spent over a decade treating the sick in the hospital prior to becoming the Chief Medical Officer at SteadyMD where he launched the world's first personal physician service especially for runners that is entirely online. While caring for hospitalized patients he learned that health is achieved outside of the hospital. His medical approach focuses on using lifestyle to treat chronic diseases and using medication only when lifestyle modifications aren’t enough.

His interests include using technology to improve the doctor-patient relationship and exploring alternative payment models for health care outside of traditional insurance. When asked what fuels him in life his response is clear “passion”. Whether it is climbing big walls in Yosemite, striving for marathon personal bests, skiing big backcountry lines in the high mountains, or just being the best human he can it is obvious that he is driven by challenges and excellence.

Read More About Dr. Josh Emdur and SteadyMD:

https://www.steadymd.com/doctor-josh-emdur/

https://twitter.com/steadymdrunning

https://www.instagram.com/joshemdur/

Episode Highlights:

How sport and health are intertwined
Building a support network
Identifying stressors that affect performance

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Tim Cusick On Deciphering Training Methodologies, Training Individualization, And Long-Term Strategy

Tue, 10 Mar 2020 10:00:00 -0700

About this episode:
In this week’s episode, Adam interviews coach and product leader of WKO, Tim Cusick, and dives into the four main training methodologies discussing how you should decide which to use in your own endurance training.

Read More About Tim Cusick:

https://www.trainingpeaks.com/coach/timcusick#about
https://www.instagram.com/tim_cusick_coach/
https://twitter.com/tcusick123
https://www.facebook.com/tim.cusick

Episode Highlights:

The difference between long slow distance training, sweet spot training, polarized 80/20 training, and high-intensity interval training (HIIT)
Is there one best training model?
Developing a long term training strategy and individualized program

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Dr. Allen Lim Is The Voice Of Reason Your Training Needs

Tue, 03 Mar 2020 11:00:00 -0800

About this episode:
In this week’s episode, we interview the founder of Scratch Labs, Dr. Allen Lim, and talk with him about "embracing the suck," self-care, training consistency, and his approach to nutrition.

Allen has co-written three cookbooks with Chef Biju Thomas - the Feed Zone Cookbook, the Feed Zone Portables, and the Feed Zone Table - all of which help to give people the basic skills and knowledge to prepare real food from scratch as part of a physically active lifestyle.

Read More About Dr. Allen Lim:

https://www.skratchlabs.com/pages/about-us

https://www.instagram.com/allenskratch/

https://twitter.com/allenskratch

Episode Highlights:

Embracing the suck
Self-care and how to sustain performance in the long-term
How Dr. Allen Lim helps elite athletes perform at their best

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Christie Aschwanden: The Strange Science Of Recovery

Tue, 25 Feb 2020 16:00:00 -0800

About This Episode:

In this week’s episode, we delve into the confusing world of sports recovery with acclaimed science journalist Christie Aschwanden, exploring some of the key takeaways from her book Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery.

Guest Bio – Christie Aschwanden:

Read More About Christie Aschwanden:

https://christieaschwanden.com/

https://twitter.com/cragcrest

Book Link – Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery

Episode Highlights:

Mastering the fundamentals of recovery
Identifying pseudoscientific claims
Recovery vs. recovering
The body's ability to perform under sub-optimal situations

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Gina Lucrezi: Empowering Women Trail Runners

Tue, 18 Feb 2020 13:00:00 -0800

About this episode:
In this week’s episode, we interview ultrarunner and Trail Sisters founder, Gina Lucrezi, and talk with her about the Trail Sisters trail running community and growing female participation in the sport through inspiration, education, and empowerment.

Guest Bio – Gina Lucrezi:
Gina has always been stubborn and bold, so when it came to advocating for women’s rights and equality in the outdoors, she was bound to make some changes. Gina founded the online journal and community Trail Sisters, with the goal to help create opportunities and grow participation in women’s trail running. Gina is also an avid trail runner. She currently holds the Women's FKT on Mt.Whitney's standard route, is a USATF Trail 10k Champion, 2012 Team USA 1st place World Long Distance Champion, and 2x Winner of the Leadville Silver Rush 50 mile held at 10k + feet. Off the trail, she's most likely developing more projects for Trail Sisters with her husband Justin, or playing with her Airedale Erza.

About Trail Sisters:
Trail Sisters is a women’s trail running community and online journal. In addition to the journal, they host women’s discussion panels, award the Trail Sisters Adventure Grants, host Women’s Run With Her Trail Running Retreats and more. Learn more about Trail Sisters here: https://www.trailsisters.net/about/

Read More About Gina Lucrezi And Trail Sisters:

https://www.trailsisters.net/

https://www.instagram.com/trail_sisters/

https://www.facebook.com/trailsisters1/

https://www.strava.com/clubs/trail-sisters-251925

Episode Highlights:

Trail Sisters community
Growing female participation in the sport
Motherhood and ultrarunning
Trail Sisters race standards for race directors

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Exploring The Elastic Limits Of Human Performance With Alex Hutchinson

Tue, 11 Feb 2020 08:00:00 -0800

About This Episode:

In this week's episode, we take a deep dive into award-winning journalist Alex Hutchinson's latest book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, and talk about how athletes can apply some of the book's findings to their own training.

Guest Bio - Alex Hutchinson:

Alex Hutchinson (@sweatscience) is a runner and author who covers the science of endurance for Outside magazine’s Sweat Science column. His latest book is the New York Times bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. Before becoming a journalist, worked as a postdoctoral physicist with the U.S. National Security Agency, and competed for the Canadian national team in track, cross-country, and mountain running. He lives in Toronto.

Read More About Alex Hutchinson:

www.alexhutchinson.net

https://twitter.com/sweatscience

Book Link - Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

Episode Highlights:

The role of the mind on the limits of human performance
How to use edge finding workouts in training
Motivational self talk
The future of endurance performance

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Dean Karnazes: When You Get To Where You’re Going, Keep Going

Tue, 04 Feb 2020 09:00:00 -0800

About this episode:
In this week’s episode, we interview Ultramarathon Man, Dean Karnazes, and talk with him about setting big goals, inspiring yourself and staying motivated, and cover tips for runners looking to try out trail running and even make the leap to ultramarathons.

Guest Bio – Dean Karnazes:
TIME magazine named him one of the “Top 100 Most Influential People in the World.” Men’s Fitness hailed him as one of the fittest men on the planet. Stan Lee, of Marvel Comics fame, called him, “A real superhuman.” An acclaimed endurance athlete and NY Times bestselling author, Dean Karnazes has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 50 marathons, in all 50 US states, in 50 consecutive days, he’s run 350 continuous miles, foregoing sleep for three nights. He’s run across the Sahara Desert in 120-degree temperatures, and he’s run a marathon to the South Pole in negative 40 degrees. On ten different occasions, he’s run a 200-mile relay race solo, racing alongside teams of twelve. His long list of competitive achievements include winning the World’s Toughest Footrace, the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer. He has raced and competed on all seven continents of the planet, twice over.

Read More About Dean Karnazes And Connect With Him:

http://www.ultramarathonman.com

https://instagram.com/ultramarathon

https://www.facebook.com/DeanKarnazes

https://twitter.com/deankarnazes

Episode Highlights:

50 marathons in 50 states in 50 days
Finding new goals
Inspiring yourself and staying motivated
Advice for runners getting into trail running
Tips for working with a coach

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Lessons On Training, Coaching, And Motivation From 40+ Years In Cycling With Chris Carmichael

Tue, 28 Jan 2020 13:00:00 -0800

About this episode:
In this week's episode, we interview the CEO and founder of Carmichael Training Systems (CTS) Chris Carmichael and hear what he's learned from 40+ years racing and working in cycling.

Guest Bio:
Chris Carmichael is the founder and CEO of Carmichael Training Systems, Inc. (CTS). Named the US Olympic Committee’s Coach of the Year in 1999, Chris formed CTS in 2000 to make world-class coaching accessible to athletes of all ability levels. Innovation has been a driving force throughout Chris’s career as an athlete, coach, and entrepreneur; he’s played a leading role in advancing the use of power meters, aerodynamic testing, altitude training, online coaching tools, and specific training methods for time-crunched athletes.

Read More About Chris Carmichael Here.

Episode Highlights:

Chris' time racing as a professional cyclist on Team 7-Eleven
Working as the National Cycling Team Coach
Coaching elite athletes including Lance Armstrong
Pioneering the endurance coaching business
The future of coaching and how artificial intelligence will impact the industry
Training tips for time-crunched athletes
Finding the motivation to train decade after decade

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

Thanks To This Week's Sponsors:

This episode of the TrainRight Podcast is brought to you by Stages Cycling, the industry leader in accurate, reliable and proven power meters and training devices.

Stages Cycling offers the widest range of power meter makes and models to fit any bike, any drivetrain and any rider, all manufactured in their Boulder, Colorado facility. They’ve expanded their offerings to include the Stages Dash line of innovative and intuitive GPS cycling computers covering a full range of training and workout-specific features to make your workouts go as smooth as possible.

And for 2020 Stages is applying its decade of indoor cycling studio expertise to the new StagesBike smart trainer. Check out their latest at www.stagescycling.com and use the coupon code CTS20OFF all caps at checkout for 20% off.

Introducing: The TrainRight Podcast

Mon, 13 Jan 2020 15:00:00 -0800

Do you want to increase your endurance performance? Professional CTS coaches Adam Pulford and Hillary Allen interview top experts, scientists, and thought leaders in the endurance sports world to bring you actionable tips you can apply to your training starting today.