Latest Training tips Podcast Episodes
Episode 204: Joe Friel on Science-Based Training for Older Athletes - Part 1
The Time-Crunched Cyclist Podcast by CTS - July 10, 2024 17:00 - 31 minutesUnlock 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 dedi...
The Science Behind Sodium and Electrolytes in Exercise Hydration
The Time-Crunched Cyclist Podcast by CTS - July 03, 2024 10:00 - 53 minutesIN 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 inta...
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin
The Time-Crunched Cyclist Podcast by CTS - June 26, 2024 11:00 - 47 minutesJoin 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 ...
The Science of Training Your Durability and Fatigue Resistance
The Time-Crunched Cyclist Podcast by CTS - June 19, 2024 11:00 - 36 minutesIN 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: Fa...
Episode 200: How to Personalize Fueling and Training with Kilojoules
The Time-Crunched Cyclist Podcast by CTS - June 12, 2024 11:00 - 24 minutesIN 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 ...
Episode 199: Is Training Twice a Day Good for Time-Crunched Cyclists?
The Time-Crunched Cyclist Podcast by CTS - June 05, 2024 11:00 - 15 minutesIN 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 Train...
Episode 198: Potassium in Sports Drinks & Planning Recovery for Time-Crunched Cyclists
The Time-Crunched Cyclist Podcast by CTS - May 29, 2024 11:00 - 24 minutesIN 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 sc...
Episode 197: How to Leverage Zwift Racing in Your Training Plan
The Time-Crunched Cyclist Podcast by CTS - May 22, 2024 11:00 - 25 minutesIN 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...
How to Make Homemade Sports Drink with Carbs and Electrolytes
The Time-Crunched Cyclist Podcast by CTS - May 15, 2024 11:00 - 15 minutesUnlock 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 ath...
Episode 195: What To Do About 'Intensity Creep' During Zone 2 Rides
The Time-Crunched Cyclist Podcast by CTS - May 08, 2024 09:00 - 29 minutesIn 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 s...
Episode 194: Shorter Cranks and Narrower Bars for Optimal Cycling Performance?
The Time-Crunched Cyclist Podcast by CTS - May 01, 2024 11:00 - 34 minutesTopics 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 sa...
Episode 193: How to Choose The Right Cycling Workouts at the Right Times
The Time-Crunched Cyclist Podcast by CTS - April 24, 2024 11:00 - 19 minutesQuestions/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...
Episode 192: Do Time-Crunched Cyclists Benefit From Super High Carbohydrate Intakes?
The Time-Crunched Cyclist Podcast by CTS - April 17, 2024 11:00 - 30 minutesThe 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 Pulf...
Episode 191: 5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD
The Time-Crunched Cyclist Podcast by CTS - April 10, 2024 11:00 - 34 minutesIn 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 ...
5 Keys to Long Term Success in Endurance Training, with Alex Hutchinson, PhD
The Time-Crunched Cyclist Podcast by CTS - April 10, 2024 11:00 - 34 minutesIn 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 ...
Episode 190: Is Your FTP Maxed Out? And Does Bike Weight Factor Into Power-to-Weight Ratio?
The Time-Crunched Cyclist Podcast by CTS - April 03, 2024 09:00 - 27 minutesQuestions/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...
Episode 189: Is Your Training Plan Crap? Defining High-Quality Training with Alex Hutchinson, PhD
The Time-Crunched Cyclist Podcast by CTS - March 27, 2024 11:00 - 35 minutesIn 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 a...
Episode 188: Strength Training After Surgery - How to make gains without getting hurt.
The Time-Crunched Cyclist Podcast by CTS - March 20, 2024 11:00 - 18 minutesQuestions/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, b...
Unlocking the Power of Anaerobic Capacity with Coach John Croom
The Time-Crunched Cyclist Podcast by CTS - March 13, 2024 17:00 - 54 minutes8-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...
Episode 187: Unlocking the Power of Anaerobic Capacity with Coach John Croom
The Time-Crunched Cyclist Podcast by CTS - March 13, 2024 17:00 - 54 minutes8-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...
Episode 186: From Champion Cyclist to America's Cup Sailor - John Croom's Inspirational Athletic Odyssey
The Time-Crunched Cyclist Podcast by CTS - March 06, 2024 12:00 - 58 minutesEpisode 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 me...
Episode 185: Time-Crunched Cyclist Q&A - How Often Should Cyclists Redo Bike Fits?
The Time-Crunched Cyclist Podcast by CTS - February 28, 2024 12:00 - 11 minutesEpisode 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 measur...
Episode 184: Best Workouts to Improve Pedal Stroke
The Time-Crunched Cyclist Podcast by CTS - February 21, 2024 12:00 - 47 minutesTopics 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 cadenc...
Episode 183: The Science Behind a Great Pedal Stroke, with Coach Charlie Livermore
The Time-Crunched Cyclist Podcast by CTS - February 14, 2024 10:00 - 51 minutesKey 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 (in...
Episode 182: Designing a Velocity-Based Strength Training Plan, with Coach Kellie Moylan
The Time-Crunched Cyclist Podcast by CTS - February 07, 2024 12:00 - 35 minutesKey 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: ...
Episode 181: Boosting Endurance Training with Velocity-Based Strength Training
The Time-Crunched Cyclist Podcast by CTS - January 31, 2024 12:00 - 31 minutesKey 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 ...
Episode 180: Time-Crunched Cyclist Q&A - Running for cyclists? Anaerobic intervals year round?
The Time-Crunched Cyclist Podcast by CTS - January 24, 2024 12:00 - 12 minutesQuestions 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 ea...
Episode 179: Myths and Facts on Breathing Techniques and Training Devices for Cyclists
The Time-Crunched Cyclist Podcast by CTS - January 17, 2024 18:00 - 40 minutesIn 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 techniqu...
EP178: How A High VO2 max Helps You Live Longer And Go Faster
The Time-Crunched Cyclist Podcast by CTS - January 10, 2024 12:00 - 39 minutesPrepare 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 Pulfor...
Why It's Good to Start Training Without Specific Goals
The Time-Crunched Cyclist Podcast by CTS - January 03, 2024 12:00 - 13 minutesDiscover 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 ...
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