Latest Training tips Podcast Episodes
Episode 177: 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 ...
Episode 176: Absurd Cycling Feats: Riding, Nutrition, and Recovery Secrets from Coach Jason Siegle
The Time-Crunched Cyclist Podcast by CTS - December 26, 2023 12:00 - 35 minutesHold 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 lear...
Episode 175: The Training Season Starts Soon. Are You Ready to Go?
The Time-Crunched Cyclist Podcast by CTS - December 20, 2023 12:00 - 34 minutesLearn 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 yo...
How to Avoid Peaking Too Early (plus 2 more listener questions!)
The Time-Crunched Cyclist Podcast by CTS - December 14, 2023 12:00 - 14 minutesQuestions 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 wit...
How Frequently Should You Test and Update Training Zones?
The Time-Crunched Cyclist Podcast by CTS - December 06, 2023 17:00 - 22 minutesThis 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 ex...
Should Cyclists Lift Weights and Ride on the Same Day?
The Time-Crunched Cyclist Podcast by CTS - November 28, 2023 12:00 - 19 minutesAmateurs, 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 t...
Answers to Your Zone 2 Questions, with Coach Adam Pulford
The Time-Crunched Cyclist Podcast by CTS - November 22, 2023 12:00 - 26 minutesHave 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...
Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine
The Time-Crunched Cyclist Podcast by CTS - November 15, 2023 12:00 - 30 minutesTopics 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 combi...
Sugar Burner vs. Fat Burner Cyclists in Lab Testing, Training, and Competition
The Time-Crunched Cyclist Podcast by CTS - November 08, 2023 12:00 - 36 minutesWant 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 s...
Zone 2: Testing to personalize your Zone 2 and improve base training
The Time-Crunched Cyclist Podcast by CTS - November 01, 2023 11:00 - 42 minutesGet 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 w...
Can Strategic Detraining Boost Long-Term Performance?
The Time-Crunched Cyclist Podcast by CTS - October 25, 2023 11:00 - 40 minutesEver 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-...
Combining Strength Training and Cycling, for Time-Crunched Cyclists
The Time-Crunched Cyclist Podcast by CTS - October 18, 2023 11:00 - 18 minutesTopics 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,...
The Best Sports Drink Strategies for Cyclists, with Kristin Arnold MS, RDN, CSSD
The Time-Crunched Cyclist Podcast by CTS - October 11, 2023 11:00 - 36 minutesKey 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 mod...
How to Get Faster with "Intensive" and "Extensive" Cycling Workouts
The Time-Crunched Cyclist Podcast by CTS - October 04, 2023 14:00 - 18 minutesTopics 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...
In-Season Training for Cyclocross, with Coach Jim Lehman
The Time-Crunched Cyclist Podcast by CTS - September 27, 2023 19:00 - 51 minutesKey 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...
Mastering Cyclocross Training Plans with Coach Jim Lehman
The Time-Crunched Cyclist Podcast by CTS - September 20, 2023 11:00 - 36 minutesKey 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 b...
Creatine for Time-Crunched Cyclist Performance (Plus Cognition & Concussion Recovery)
The Time-Crunched Cyclist Podcast by CTS - September 13, 2023 11:00 - 34 minutesTopics 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 ...
Could Beta-Alanine Supplementation Improve Time-Crunched Cyclists' Performance?
The Time-Crunched Cyclist Podcast by CTS - September 06, 2023 11:00 - 25 minutesTopics 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...
Mastering Block Training for Time-Crunched Cyclists
The Time-Crunched Cyclist Podcast by CTS - August 30, 2023 08:00 - 15 minutesTopics 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 ...
Heart Rate Variability: Best Practices for Time-Crunched Cyclists
The Time-Crunched Cyclist Podcast by CTS - August 23, 2023 17:00 - 37 minutesTopics 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 ...
Practical Tips for Managing Motivation as a Time-Crunched Cyclist
The Time-Crunched Cyclist Podcast by CTS - August 16, 2023 21:00 - 45 minutesTopics 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 motivatio...
Motivation: How to Build, Sustain, and Restore Motivation for Cycling Training
The Time-Crunched Cyclist Podcast by CTS - August 09, 2023 07:00 - 22 minutesTopics 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://selfdete...
The Impact of Sprints on Effectiveness of Zone 2 Aerobic Endurance Rides
The Time-Crunched Cyclist Podcast by CTS - August 03, 2023 05:00 - 15 minutesAre 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 potentia...
Cardiac Drift and Aerobic Decoupling: What Time-Crunched Athletes Need to Know
The Time-Crunched Cyclist Podcast by CTS - July 26, 2023 11:00 - 36 minutesEver 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, ...
Special Edition: Tour de France Femmes avec Zwift Preview with Mari Holden and Alison Tetrick
The Time-Crunched Cyclist Podcast by CTS - July 22, 2023 11:00 - 27 minutesTopics 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, whil...
Time-Crunched Cyclist Q&A: Training between race weekends, upper body strength for gravel races, and more.
The Time-Crunched Cyclist Podcast by CTS - July 19, 2023 11:00 - 19 minutesTopics 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 blo...
Time-Crunched Cyclist Q&A: Stop Getting Dropped on the Group Ride & How to Structure Intervals
The Time-Crunched Cyclist Podcast by CTS - July 12, 2023 11:00 - 24 minutesDo 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 p...
Q&A: Max Heart Rate for Older Athletes & Heat Acclimation Questions
The Time-Crunched Cyclist Podcast by CTS - July 05, 2023 11:00 - 14 minutesTopics 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 measuri...
Training for Increasingly Extreme Cycling Challenges
The Time-Crunched Cyclist Podcast by CTS - June 28, 2023 11:00 - 59 minutesTopics 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 ...
Bicarb Curious? Everything Time-Crunched Cyclists Need to Know Before Using Sodium Bicarbonate Supplements
The Time-Crunched Cyclist Podcast by CTS - June 21, 2023 11:00 - 41 minutesTopics 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 o...
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