The Time-Crunched Cyclist Podcast by CTS
196 episodes - English - Latest episode: 15 days ago -Coach Adam Pulford delivers actionable training advice and answers your questions in short weekly episodes for time-crunched cyclists looking to improve their cycling performance. The Time-Crunched Cyclist Podcast (formerly The TrainRight Podcast) is brought to you by the team at CTS - the leading endurance coaching company since 2000. Coach Adam pulls from over a decade of coaching experience and the collective knowledge of over 50+ CTS Coaches to help you cut throught the noise of training information and implement proven training strategies that’ll take your performance to the next level.
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Episodes
5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD
April 10, 2024 11:00 - 34 minutes - 23.4 MBIn 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 ...
Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio?
April 03, 2024 09:00 - 27 minutes - 19.2 MBQuestions/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.bro...
Episode 189: Is Your Training Plan Crap? Defining High-Quality Training with Alex Hutchinson, PhD
March 27, 2024 11:00 - 35 minutes - 24.2 MBIn 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 ...
Episode 188: Strength Training After Surgery - How to make gains without getting hurt.
March 20, 2024 11:00 - 18 minutes - 12.5 MBQuestions/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 ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has been a CTS Coach fo...
Unlocking the Power of Anaerobic Capacity with Coach John Croom
March 13, 2024 17:00 - 54 minutes - 37.2 MB8-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 ...
Episode 187: Unlocking the Power of Anaerobic Capacity with Coach John Croom
March 13, 2024 17:00 - 54 minutes - 37.2 MB8-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 ...
Episode 186: From Champion Cyclist to America's Cup Sailor - John Croom's Inspirational Athletic Odyssey
March 06, 2024 12:00 - 58 minutes - 40 MBEpisode 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: Jo...
Episode 185: Time-Crunched Cyclist Q&A - How Often Should Cyclists Redo Bike Fits?
February 28, 2024 12:00 - 11 minutes - 7.68 MBEpisode 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? 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 ...
Episode 184: Best Workouts to Improve Pedal Stroke
February 21, 2024 12:00 - 47 minutes - 32.9 MBTopics 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: Youtube video of this episode Youtube video of episode 183 (incl...
Episode 183: The Science Behind a Great Pedal Stroke, with Coach Charlie Livermore
February 14, 2024 10:00 - 51 minutes - 35.2 MBKey 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: Youtube video of this episode (includes visuals described in audio version) Articles: Everything to Know About Pedaling to Maximize Your Cycling Power Why and When to Use Low-Cadence Intervals in Cycling Training Cycling Cadenc...
Episode 182: Designing a Velocity-Based Strength Training Plan, with Coach Kellie Moylan
February 07, 2024 12:00 - 35 minutes - 24.6 MBKey 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:: Researched Applications of Velocity Based Strength Training Velocity-Based Training: From Theory to Application VBT Manipulation &...
Episode 181: Boosting Endurance Training with Velocity-Based Strength Training
January 31, 2024 12:00 - 31 minutes - 21.5 MBKey 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:: Researched Applications of Velocity Based Strength Training Velocity-Based Training: From Theory to Application VBT Manipulation & Prescription More Great Resources...
Episode 180: Time-Crunched Cyclist Q&A - Running for cyclists? Anaerobic intervals year round?
January 24, 2024 12:00 - 12 minutes - 8.95 MBQuestions 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 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...
Episode 179: Myths and Facts on Breathing Techniques and Training Devices for Cyclists
January 17, 2024 18:00 - 40 minutes - 27.8 MBIn 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-...
EP178: How A High VO2 max Helps You Live Longer And Go Faster
January 10, 2024 12:00 - 39 minutes - 27 MBPrepare 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 episod...
Why It's Good to Start Training Without Specific Goals
January 03, 2024 12:00 - 13 minutes - 9.29 MBDiscover 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...
Episode 177: Why It's Good to Start Training Without Specific Goals
January 03, 2024 12:00 - 13 minutes - 9.29 MBDiscover 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...
Episode 176: Absurd Cycling Feats: Riding, Nutrition, and Recovery Secrets from Coach Jason Siegle
December 26, 2023 12:00 - 35 minutes - 24.3 MBHold 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 fit...
Episode 175: The Training Season Starts Soon. Are You Ready to Go?
December 20, 2023 12:00 - 34 minutes - 23.5 MBLearn 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 Re...
How to Avoid Peaking Too Early (plus 2 more listener questions!)
December 14, 2023 12:00 - 14 minutes - 9.75 MBQuestions 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 mention...
How Frequently Should You Test and Update Training Zones?
December 06, 2023 17:00 - 22 minutes - 15.7 MBThis 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 de...
Should Cyclists Lift Weights and Ride on the Same Day?
November 28, 2023 12:00 - 19 minutes - 13.2 MBAmateurs, 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 t...
Answers to Your Zone 2 Questions, with Coach Adam Pulford
November 22, 2023 12:00 - 26 minutes - 18.1 MBHave 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? Qu...
Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine
November 15, 2023 12:00 - 30 minutes - 20.9 MBTopics 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 tim...
Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition
November 08, 2023 12:00 - 36 minutes - 24.9 MBWant 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 e...
Zone 2: Testing to personalize your Zone 2 and improve base training
November 01, 2023 11:00 - 42 minutes - 29.2 MBGet 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 thre...
Can Strategic Detraining Boost Long-Term Performance?
October 25, 2023 11:00 - 40 minutes - 27.5 MBEver 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 ...
Combining Strength Training and Cycling, for Time-Crunched Cyclists
October 18, 2023 11:00 - 18 minutes - 12.8 MBTopics 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...
The Best Sports Drink Strategies for Cyclists, with Kristin Arnold MS, RDN, CSSD
October 11, 2023 11:00 - 36 minutes - 24.9 MBKey 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 re...
How to Get Faster with "Intensive" and "Extensive" Cycling Workouts
October 04, 2023 14:00 - 18 minutes - 12.9 MBTopics 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? 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. Listen to the episode on ...
In-Season Training for Cyclocross, with Coach Jim Lehman
September 27, 2023 19:00 - 51 minutes - 35.7 MBKey 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 Nati...
Mastering Cyclocross Training Plans with Coach Jim Lehman
September 20, 2023 11:00 - 36 minutes - 25.4 MBKey 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 Guest Jim Lehman was one of the original CTS Coaches and been designing training camps for mor...
Creatine for Time-Crunched Cyclist Performance (Plus Cognition & Concussion Recovery)
September 13, 2023 11:00 - 34 minutes - 23.7 MBTopics 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 N...
Could Beta-Alanine Supplementation Improve Time-Crunched Cyclists' Performance?
September 06, 2023 11:00 - 25 minutes - 17.5 MBTopics 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. ASK A QUESTION FOR A FUTURE PODCAST Guest: Nicole Rubenstein Nicole's bio from racersedgenutrition.com: "My interest in nutrition started long before I beca...
Mastering Block Training for Time-Crunched Cyclists
August 30, 2023 08:00 - 15 minutes - 11 MBTopics 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 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. Links Block training article and grap...
Heart Rate Variability: Best Practices for Time-Crunched Cyclists
August 23, 2023 17:00 - 37 minutes - 25.6 MBTopics 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 o...
Practical Tips for Managing Motivation as a Time-Crunched Cyclist
August 16, 2023 21:00 - 45 minutes - 31.6 MBTopics 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 Swim...
Motivation: How to Build, Sustain, and Restore Motivation for Cycling Training
August 09, 2023 07:00 - 22 minutes - 15.6 MBTopics 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 ht...
The Impact of Sprints on Effectiveness of Zone 2 Aerobic Endurance Rides
August 03, 2023 05:00 - 15 minutes - 10.4 MBAre 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 o...
Cardiac Drift and Aerobic Decoupling: What Time-Crunched Athletes Need to Know
July 26, 2023 11:00 - 36 minutes - 25.4 MBEver 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...
Special Edition: Tour de France Femmes avec Zwift Preview with Mari Holden and Alison Tetrick
July 22, 2023 11:00 - 27 minutes - 18.9 MBTopics 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 ra...
Time-Crunched Cyclist Q&A: Training between race weekends, upper body strength for gravel races, and more.
July 19, 2023 11:00 - 19 minutes - 13.2 MBTopics 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 develo...
Time-Crunched Cyclist Q&A: Stop Getting Dropped on the Group Ride & How to Structure Intervals
July 12, 2023 11:00 - 24 minutes - 16.5 MBDo 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 nutritio...
Q&A: Max Heart Rate for Older Athletes & Heat Acclimation Questions
July 05, 2023 11:00 - 14 minutes - 9.69 MBTopics 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 ASK A QUESTION FOR A FUTURE PODCAST Host Adam Pulford has ...
Training for Increasingly Extreme Cycling Challenges
June 28, 2023 11:00 - 59 minutes - 40.8 MBTopics 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 fuel...
Bicarb Curious? Everything Time-Crunched Cyclists Need to Know Before Using Sodium Bicarbonate Supplements
June 21, 2023 11:00 - 41 minutes - 28.4 MBTopics 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 QUESTI...
Mastering Heat Training for Time-Crunched Cyclists
June 14, 2023 13:00 - 25 minutes - 17.5 MBLooking 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 spe...
Gravel Racing Nutrition Strategies for Time-Crunched Cyclists
June 07, 2023 12:00 - 35 minutes - 24.3 MBKey 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 QUE...
Rapid Fire Time-Crunched Q&A: Sleep Disturbances, Two-A-Day Training, Range of Motion
May 31, 2023 11:00 - 17 minutes - 11.9 MBQuestions 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? 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 ...
How to Avoid a Zone 2 Plateau
May 24, 2023 11:00 - 15 minutes - 10.7 MBKey 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? 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. Listen to the episode on Apple Podcasts, Spot...