Ask a Cycling Coach - TrainerRoad Podcast

By TrainerRoad

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began
 Jan 20, 2019
so much knowledge sharing! (and I've so much other learn...)

Roy
 Jan 9, 2019
awesome advise that will make you a faster cyclist. Great team putting out great content.

Description

TrainerRoad's Ask a Cycling Coach podcast gives you the chance to get answers to your cycling and triathlon training questions with USAC/USAT Level I certified coach Chad Timmerman and other special guests.

Episode Date
Special Guest: Amber Pierce – Ask a Cycling Coach 193
01:53:22
Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling, and we are excited to have her as our special guest! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What it’s like to race in the women’s pro peloton • How fast do you have to be to be competitive in women’s racing? • The perks and challenges of racing for a pro team • How to fuel your training • Managing eating disorders as a cyclist • The best way for women to get started in racing • Why Americans have such a hard time with international racing • The role of cognitive load in your performance • How to psychologically recover from a crash • How to balance training with hormonal cycles • Women’s specific equipment More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • www.AmberPierce.us • National Eating Disorders Association: https://www.nationaleatingdisorders.org • ISM Saddles: https://shop-us.ismseat.com/ • Gavilian BFF Bike Bag: https://www.radicalvelo.com/trave/gavilan-bff ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jan 17, 2019
Athlete Interviews – Brandon Nied's Annual Plan for Stage Races
01:05:44
Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances. Brandon Neid is an exceptional athlete who was nationally competitive in running and part of the Olympic Training Center's program for Triathlon before switching gears to focus on his career as a Product Manager at TrainerRoad and a road racer. In this episode, Coach Chad outlines the annual review process he uses with athletes he has coached over the years, with the goal of teaching us how to plan a year of training. Listen in and take notes on the principles behind Chad's methods as we analyze Brandon's exceptional abilities. • Interested in appearing in the Athlete Interview series? Apply here: https://www.trainerroad.com/podcast • More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, interview special guests, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jan 10, 2019
Picking the Right Plan, Weight Management, Recovery Strategies and More – Ask a Cycling a Coach 192
01:47:22
2019's first Ask a Cycling Coach Podcast Episode is all about finding the right training, sticking to it through challenges and optimizing your performance along the way to your next A Race. Tune in live and bring your questions! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • A guide to picking the right training plan • Most important factors in deciding how to train for a race • Best training plans for every type of racing • How to shorten a training plan • How to adjust a training plan for time off • Why cross-training may actually make you a slower cyclist • Pacing without power • How to use saunas in your training • Are ice baths actually beneficial? • Is Bikram Yoga a good idea for cyclists? • Signs that you need to include gym work in your training • How to manage weight like a cyclist More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Sweet Spot Base 2: https://www.trainerroad.com/cycling/plans/148-sweet-spot-base-mid-volume-ii • Baxter Workout: https://www.trainerroad.com/cycling/workouts/1261-baxter • Dr. Rhonda Patrick: https://www.foundmyfitness.com/episodes/biohacker-summit-2016 • Smith Machine: https://www.fitnessfactory.com/home-gyms/smith-machines/ • How to Fix Knee Injuries for Cyclists: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 • Food Scale: https://www.amazon.com/AmazonBasics-Stainless-Digital-• Batteries-Included/dp/ B06X9NQ8GX/ref=sr_1_1_sspa?ie=UTF8&qid=1546536343&sr=8-1-spons&keywords=food+scale&psc=1 • Bonelli Park XC course: https://www.youtube.com/watch?v=g3GQLkL29ag • Fontana XC course: https://www.youtube.com/watch?v=ABI7kDozhC4 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jan 03, 2019
Testosterone, Mid-Race Mechanicals, Dirty Kanza and More – Ask a Cycling a Coach 191
01:40:02
We're answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone's effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Rapid fire questions for Coach Chad • How Coach Chad comes up with the workout text in TrainerRoad • Coach Chad's process for creating workouts • Our bike choices for 24 HOP • Coach Chad's favorite books • Tips for common mid-race mechanicals • How to train for Dirty Kanza • Adjusting your training plan for night-shifts • What happens to your body during a rest week • Testosterone's effect on performance • What to do if you are racing a doper More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Coach Jonathan’s Post on Knee Rehab: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 • 10 Cycling Books To Help You Achieve Your Training Goals: https://blog.trainerroad.com/10-cycling-books-help-achieve-biggest-training-goals/ • Pivot Mach 429 SL: https://www.pivotcycles.com/de/bike-mach-429-sl-carbon-1 • Tubeless Tire Repair Kit: https://shop.genuineinnovations.com/collections/bicycle-tubeless-tools-accessories/products/bicycle-tubeless-tire-repair-kit • Tire Boot Patch: https://www.parktool.com/product/emergency-tire-boot-tb-2 • Pedros Tire Levers: https://pedros.com/products/tools/wheel-and-tire/tire-levers/ • Criterium Specialty Plan: https://www.trainerroad.com/cycling/plans/175-criterium-mid-volume • The Dirty Kanza Gravel Grinder: https://dirtykanza.com/ • Global DRO:https://www.globaldro.com/Home ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Dec 27, 2018
Win More Races, Strength Training, Build Phase Science and More – Ask a Cycling a Coach 190
01:35:53
Join us for Episode 190 of the Ask a Cycling Coach Podcast! We'll be talking about the best ways to strategically increase your odds of winning races, giving you a comprehensive guide to strength training for cyclists, covering when it is a good idea to complete two Build Phases back-to-back, a special announcement from Nate and Chad, and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How cyclists should be using strength training • How to increase your chances of winning a criterium • Why versatility is crucial for a bike racer • Is attacking into a headwind always a bad idea? • Can you do back-to-back Build Phases? • Why all power meters don't measure the same • How to use a power meter with a smart trainer • How to schedule recurring workouts with TrainerRoad's Calendar • Why aerobic athletes can race with anaerobic athletes • Chad and Nate's goal of Masters Tandem TT Nats More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Strength Training for cyclists: https://www.youtube.com/watch?v=HqmwjwTcOY8 • Sprint Tips From a Pro - Clif Bar Racing’s Pete Morris: https://forum.trainerroad.com/t/sprinting-tips-from-a-pro-team-clif-bar-racings-pete-morris/8163 • Spud Inc Neck Harness: https://www.roguefitness.com/neck-harness • Resistance Training Volume Study: https://journals.lww.com/acsm-msse/Fulltext/2019/01000/Resistance_Training_Volume_Enhances_Muscle.13.aspx • Crossfit Games Crit Race: https://www.youtube.com/watch?v=kfnjMFd5q4M ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Dec 20, 2018
Weight and VO2 Max, Why Interval Order Matters, Training Camps and More – Ask a Cycling a Coach 189
01:38:27
Join us for Episode 189 of the Ask a Cycling Coach Podcast! We'll cover how weight gain affects VO2 Max, why the order of the intervals in your workout matters, a comprehensive guide to training camps, and much more! Tune in, bring your questions and get faster! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to understand aero savings • Which bike is best? aero vs. climbing • What is the best type of bike racing for beginners? • What to do when you miss a workout • Why century training is easier than you think • Does running build cycling fitness? • How to find local races • Is there a benefit to racing while completely fatigued? • How does weight affect VO2 Max? • Does the order of your intervals matter? • The best training plan for Leadville • A big announcement from Coach Jonathan • How to incorporate a training camp into your training plan • What we've learned from training camps More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Aero Deep Dive in the Specialized Win Tunnel: https://www.youtube.com/watch?v=yf6FwjoZ0tE • Machines for Freedom: https://www.machinesforfreedom.com/ • USAC event finder: https://www.usacycling.org/events ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Dec 13, 2018
Aero Deep Dive in The Specialized Win Tunnel – Ask a Cycling a Coach 188
01:00:26
Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What's so special about the Specialized Win-Tunnel? • Are aerodynamics important? • Pros vs Joes with equipment and performance • How does going into the drops effect aerodynamics? • Does bar length matter? • How to shift your head to gain watts • Why do some riders create a better drafts than others? • Does sitting up with a tail wind help? • Does optimizing aerodynamics make a difference on the draft? • When do you not want to wear an aero road helmet? • How to choose a bike based on your strengths • Glasses and Beards - do they cause more drag? • Head position on a road bike • Does lateral movement decrease aerodynamics? • Why are shaved legs faster? • Why is the UCI beginning to crack down on sock length? • Skin suit vs. skin tight race kit • The evolution of wheel design • Why aren’t mountain bikes aero? • Does Nate’s “Franken Bike” make sense for gravel racing? • Do downhill and enduro athletes benefit from aerodynamics? • What effects do number plates have on aerodynamics? • Aero bars vs. round bars • Are hydration packs beneficial? • Does Jonathan actually have a world class CdA? • Do the UCI rules cause frustration for product engineers? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Specialized Win Tunnel Youtube Channel: https://bit.ly/2PlWqy2 • Specialized Venge: https://bit.ly/2ruU4n3 • Specialized Tarmac: https://bit.ly/2jXFYXg • Specialized Evade helmet: https://bit.ly/2EdPqlJ • Specialized Prevail helmet: https://bit.ly/2E0khkK • Win Tunnel: To Beard or Not to Beard: https://bit.ly/1n4eACy • Specialized Evade skin suit: https://bit.ly/2ATl1VH • Specialized 321 Disk wheel: https://bit.ly/2ARLzGJ • Specialized Epic: https://bit.ly/2QcKcx1 • Specialized Ambush helmet: https://bit.ly/2QDIpjL • Specialized Aerofly Carbon Handlebar: https://bit.ly/2UhR62h • Specialized Shiv: https://bit.ly/2QfjFPD ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Dec 05, 2018
Nose Breathing, Recovery Drinks, Double Days and More – Ask a Cycling a Coach 187
01:23:49
Join us for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - The best way to measure your power-to-weight ratio - How to calm pre-race nerves - Are recovery shakes actually necessary? - Why and when to use double days in your training - Does nose breathing help performance? - How to win a Cat 5 crit More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST - Bell Curve of TrainerRoad Users: https://forum.trainerroad.com/t/the-bell-curve-of-cylists-how-fast-are-the-average-tr-users/5840/15 - Pettit +1 workout: https://www.trainerroad.com/cycling/workouts/93370-pettit-1 - Wolfjaw +5 workout: https://www.trainerroad.com/cycling/workouts/245102-wolfjaw-5 - TrainerRoad Cyclocross Training Plan: https://www.trainerroad.com/cycling/plans/207-cyclocross-low-volume - Sassafras workout: https://www.trainerroad.com/cycling/workouts/20745-sassafras ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Nov 28, 2018
KOM Hunting with Pros, CX Pacing, Power and Heart Rate Zones and More – Ask a Cycling a Coach 186
01:35:16
Jonathan goes KOM hunting with one of the best mountain bikers in the USA, why your pacing plan for CX is wrong, why your power and heart rate zones don't match and much more in Episode 186 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to avoid illness as a cyclist • TrainerRoad's new Calendar and Analytics features • How to steal a KOM • How KOM hunting can make you faster • How to train with a newborn • Why cyclocross isn't a natural fit for sprinters • How to refine a nutrition strategy • Should you pay attention to breathing rate? • Why warmups are crucial for cycling • Why does heart rate rise when power is consistent? • When should you not carry two bottles? • Why intervals are always a better idea than junk miles More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST • Nate's Forum post on illness: https://forum.trainerroad.com/t/im-sick-all-the-time-9-courses-of-antibiotics-in-the-last-14-months-please-help/6031 • Jonathan's forum post on knee injury exercises: https://forum.trainerroad.com/t/how-to-fix-knee-injuries-for-cyclists/6166 • Stans / Pivot Pro Team's Keegan Swenson: https://www.strava.com/pros/193027 • Jonathan's training rides with Keegan: - https://www.trainerroad.com/career/leejonathan/rides/43697539--keegels99-camp-1-3 - https://www.trainerroad.com/career/leejonathan/rides/43766443--keegels99-camp-2-3-galena- - https://www.trainerroad.com/career/leejonathan/rides/43828501--keegels99-camp-3-3-sorry-nate- • Nate's KOM segment: https://www.strava.com/segments/7148132 • List of upcoming features for TrainerRoad's Calendar: https://forum.trainerroad.com/t/trainerroad-calendar-has-launched-list-of-upcoming-features/658/2 • UCI CX Race: https://www.youtube.com/watch?v=-FGPOSWAVLs • How to Prioritize Races and Build a Seasonal Race Plan: https://blog.trainerroad.com/how-to-build-a-seasonal-race-plan-2/ • 5 Questions to Plan Your Perfect Season: https://blog.trainerroad.com/5-questions-to-plan-perfect-season/ • TrainerRoad Kits: https://forum.trainerroad.com/t/trainerroad-kits-are-here/280 • Pre-Race Warmups: https://blog.trainerroad.com/pre-race-warmup/ • Why you don't need to replicate your race's distance in training: https://blog.trainerroad.com/ive-never-done-my-full-race-distance-will-i-be-ready-for-my-event/ • Learn more about TrainerRoad: https://www.trainerroad.com/ ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Nov 21, 2018
Pedaling Technique, Smarter Racing, TT vs. Road Bikes and More – Ask a Cycling a Coach 185
02:06:25
Join us for Episode 185 of the Ask a Cycling Coach Podcast! We'll be having a discussion on whether proper pedaling technique is a myth, how to win races with low power output, when triathletes should use a road bike instead of a TT bike and taking your live questions. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Adjusting your training plan when life gets busy • How to select a specialty plan • How to return to training after breaking a collarbone • Does one pedaling technique trump all others? • Riding to conserve energy in a race • Is Traditional Base better than Sweet Spot Base if time is not limited? • How to spark up your motivation to get on the bike • When is a road bike faster than a TT bike? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST * Cross Country Marathon Specialty Plan: https://www.trainerroad.com/cycling/plans/193-cross-country-marathon-mid-volume • Century Specialty Plan: https://www.trainerroad.com/cycling/plans/202-century-mid-volume • General Build: https://www.trainerroad.com/cycling/plans/155-general-build-mid-volume • Sustained Power Build: https://www.trainerroad.com/cycling/plans/158-sustained-power-build-mid-volume • How to set up seasons in TrainerRoad: https://support.trainerroad.com/hc/en-us/articles/360002358031-How-to-Create-and-Compare-Seasons • Check out our Crit Analysis with the Cliff Bar Team and one at a local race in Reno: https://www.youtube.com/watch?v=Ev1pWLZCyt0 https://www.youtube.com/watch?v=Y8-3vFWvo40 • Best Bike Split: https://www.bestbikesplit.com/ • Waxing Chain Tutorial: https://forum.trainerroad.com/t/chain-waxing-tutorial/2633 • Getting Faster for Reasons Beyond the Podium Ft. Pete Morris: https://www.youtube.com/watch?v=RCXmil-lfsA ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Nov 15, 2018
Single Events vs. Seasons, Commuting, Explosive Power & More – Ask a Cycling Coach 184
01:47:46
Training for a single event is straightforward, but what about a whole season of racing? Join us live for a discussion on this, fitting commuting into a training plan, how to build explosive power and more in Episode 184 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Hydration tips for mountain biking Why locked out suspension might not actually be faster How to use skiing as cross-training for cycling Can sprinters be good triathletes? How to train for a whole season of racing How to build explosive power Does a more aero rider give less draft? How to cope with early morning workouts How to fit commuting into a training plan Should triathlon change its order? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Powder Creek Lodge: http://www.powdercreeklodge.com/ How to Become a Faster Mountain Biker: https://www.youtube.com/watch?v=-GAaheigvgg Forum thread: Tips for early morning workouts: https://forum.trainerroad.com/t/early-morning-workouts/3122/10 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Nov 07, 2018
Dropping Weight, Stretching Peaks, Recovery & More – Ask a Cycling Coach 183
01:34:31
Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals. Tune in and join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - New TrainerRoad features! - Nate’s race plan for 24 Hours in the Old Pueblo - Coach Jonathan’s lofty goal & annual plan - How to taper for ultra-endurance events - How to return to training after time off - How to get better at steep climbs - Is it possible to lose weight and gain power at the same time? - How recovery workouts aid in nutrient absorption More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST - Strength Training for Cyclists: 5 Exercises to Integrate Into Your Cycling Training Plan: https://www.youtube.com/watch?v=HqmwjwTcOY8 - 5 Stretches Every Cyclist Should Know: https://www.youtube.com/watch?v=YXblSdMtMKY - How to Become a Faster Mountain Biker with Lee McCormack: https://www.youtube.com/watch?v=-GAaheigvgg - Nokia | Body+ - Smart Body Composition Wi-Fi Digital Scale with smartphone app, Black: https://www.amazon.com/Nokia-Body-Composition-Wi-Fi-Scale/dp/B071XW4C5Q/ref=sr_1_3_a_it?tag=trainerroad-20&th=1 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Nov 01, 2018
Racer Interview – Justin Thomas – Ask a Cycling Coach 182
02:00:30
Justin Thomas is a Masters XC National Champion who shifted focus to a Cyclocross National Championship in 2017. Tune in and bring your questions as we dig into what it took to be nationally competitive in CX, how it differed from MTB, and how he balanced training, career and family responsibilities. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Friend of the Podcast Payson McElveen wins Singlespeed World Championships! - Follow up on Kona interviewee performances - Takeaways from training block in Kona - New Calendar updates! - Justin Thomas - Background in sports - Justin's swimming tips from XTERRA - Justin's experience at the MTB National Championships - How to switch focus from MTB to CX - Balancing training, career, and family - What to eat right before an early morning workout - Justin's bike setup - How Justin warms up for CX races - What to eat before a CX race - Tips and tricks for getting a good start in a CX race - Does running fitness translate well for CX? - How to pace a CX race More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST - FLO Cycling - Tire Pressure: http://flocycling.blogspot.com/2014/09/flo-cycling-tire-pressure.html - Garmin Radar: https://buy.garmin.com/en-US/US/p/518151 - Throwback Thursday: Justin Thomas’ Unique Road to Masters Nationals in His Reno Hometown: https://www.cxmagazine.com/justin-thomas-2018-reno-masters-cyclocross-nationals-sabbatical - Cannondale SuperX: https://www.cannondale.com/en/USA/Bike/ProductDetail?Id=5e5935ab-cc1d-429b-8d31-5bea42b468dd&parentid=undefined - Zipp 303 Tubulars: https://www.zipp.com/wheels/303-firecrest---tubular-disc-brake/# - Stages Power Meter: https://store.stagescycling.com/stages-power-meters Justin’s CX Warmup workout: https://www.trainerroad.com/cycling/workouts/184631-pahrah - Feedback Sports Omnium Over Drive Portable Trainer: https://www.feedbacksports.com/shop/omnium-portable-trainer/ - Skratch Labs Fruit Drops: https://www.skratchlabs.com/products/sport-energy-chews ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Oct 24, 2018
Kona Special Interview – Michael Stanek – Ask a Cycling Coach 181
01:06:55
Michael Stanek is a young athlete with a background in Freestyle BMX, of all things, but more impressive is how he managed to qualify for Kona amidst 80 hour weeks and night shifts while finishing his Residency. Listen in to find out how Mike accomplished this and how he arrived at having such a detailed race plan. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Where Michael Qualified and what his times were - Michael's claim to fame - Flats vs Clipless pedals in BMX - How to go faster on the swim. It's not all about fitness in the water - How to improve swimming technique - Does pacing come naturally when you start training for running? - Visor, sweatband, or hat during the run? - Avoiding cramping during an endurance event - Michael's bike setup - Aero road helmet vs TT helmet for Kona - Michael's power goals for Kona - Nutrition on the run vs on the bike - Training for triathlon while going through residency. How is that possible? - Making the decision to take out a workout or not - Day before nutrition for Kona - Can you have a beer or two before a race and not be effected? - Using electrolyte tablets in your water before a race - Is pizza the night before a race a good idea? - Protein sources for a vegetarian triathlete More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Oct 13, 2018
Kona Special Interview – Wes Thompson – Ask a Cycling Coach 180
01:11:12
Wes Thompson grew up racing motocross and surfing the eastern coast of Australia but never had any formalized training in any of the three disciplines of triathlon. It's easy to assume that Kona qualifiers are all blessed with natural talent or have decades of experience in one or more disciplines, but Wes is an example of tireless hard work and sacrifice. Tune in to learn how this father of two and multi-business owner has become a genuine age group threat. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Wes Thompson - background - How Wes manages his career, family, and training - How to split up swim, bike, and run workouts - Wes's FTP, weight, and height - Wes has a rough first race at Kona a couple of years ago - What changes Wes has made from previous Kona experiences? - How to use sweat test results - How nutrition changes from bike to run during an IRONMAN - Wes's bike set up - What to wear on your head during the run, if anything - Where Wes Qualified - What Wes's hydration plan is for his race - What is Wes going to eat the day before the race? - Wes's breakfast plans for race morning - Wes's transition strategy - Wes's thoughts on walking during the run  More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Oct 12, 2018
Kona Special Interview – David Nicholls – Ask a Cycling Coach 179
00:50:26
David Nicholls is a first-time Kona qualifier that exemplifies how to set expectations at an unknown A-Race. David manages to balance his career, family life and triathlon all while using in-training experimentation to have an impressively refined approach. Tune in to learn from all of his hard work for IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Where David Nicholls qualified - Equipment check with David Nicholls - How to choose between a triathlon shoe vs a regular cycling shoe - Balancing work, family, and training - How to balance bike, run, and swim training for an IRONMAN - Cutting certain workouts to prioritize work and/or family - How to avoid injury as a triathlete - How do triathletes manage their nutrition? - Why would you get yourself off of caffeine before a big race? - Dealing with heat and humidity when coming from a different environment - How to use a sauna for heat training - How to gauge your time for Kona - How to make transitions quick and efficient - Pacing for the bike split in an IRONMAN - Pacing for the marathon in an IRONMAN More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Oct 11, 2018
Kona Special Interview – Tony Weeks – Ask a Cycling Coach 178
01:13:20
Tony Weeks is a father of two, professional firefighter and age group triathlete who has qualified for Kona and looks to apply all he learned from his first World Championship bid in 2015. Listen in to learn what Tony plans to do this time to get a top 20 finish at IRONMAN World Championships. ---------------------------------------------------------------------------------------------------------------- - Where did Tony Week Qualify? - Balancing family, work and training - Adjusting a plan's workouts based on how you are feeling. - Tony's bike setup - Why did Tony chose a different helmet for Kona? - Can you run a disk wheel in Kona? - What is a swim skin? - What Tony has learned from past Kona races - Nutrition for Kona - What is "special needs" on an IRONMAN course? - Can a High Fat Low Carb diet work for Kona? - What does Tony eat during the run? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Oct 10, 2018
24 HOP, Cooling Techniques, Tolerating Stress, and More – Ask a Cycling Coach 177
01:14:32
Episode 177 of the Ask a Cycling Coach Podcast is going to be a fun one! 24 Hours In The Old Pueblo registration is closed and it's time to strategize on endurance team racing, we'll discuss creative ways to stay cool on the bike, and the proper way to train your body to absorb more training stress. Join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - 24 Hours in the Old Pueblo - Should I train for a specific climb in a specific race? - Should I follow low volume plans before mid volume plans? - How to cut a base phase short - Is starting young an advantage in cycling? - How to hold your head in the TT position - Ways to stay cool on the trainer More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- LINKS MENTIONED IN THE PODCAST Ride with the Coaches in Kona: https://forum.trainerroad.com/t/kona-2018-rides-meetups-discussion-etc/2288 24 Hours in Old Pueblo: https://epicrides.com/events/24-hours-in-the-old-pueblo/event-guide/ Maxxis Aspen Tire: https://www.maxxis.com/catalog/tire-280-140-aspen Lasko Pro Performance Fan 4900: https://www.amazon.com/dp/B001DNGSCM/ref=cm_sw_r_cp_api_i_w2n7AbGZ5YEQ7?tag=trainerroad-20 ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Oct 04, 2018
CX, Road Enduro, Block Periodization, Heart Rate & More – Ask a Cycling Coach 176
01:33:00
Detailed show notes and discussion at https://forum.trainerroad.com/t/cx-road-enduro-block-periodization-heart-rate-more-ask-a-cycling-coach-176/1297 ---------------------------------------------------------------------------------------------------------------- A discussion on cyclocross, road enduro, block periodization, heart rate, nutrition and more, all in Episode 176 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - New TrainerRoad Forum ( Forum.TrainerRoad.com ) - TrainerRoad kits now available! - New TrainerRoad Calendar - TrainerRoad Pricing Updates - Peter Stetina's Sierra Prospect - Best tires for grass cyclocross courses - Why starts don't always matter in cyclocross racing - Ride with the coaches in Kona! - When should you not train in the aero position - How to peak twice in one year - What is block periodization, and how should you use it? - Should you skip pedaling drills? - Why your heart rate stays high after a hard start - How to fuel early morning workouts - Do support crews make racing unfair? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Sep 28, 2018
Special Guest Katerina Nash – Ask a Cycling Coach 175
00:25:24
5x Olympian Katerina Nash joined us live from Interbike in front of a studio audience for a deep dive on cyclocross. Tune in and learn from one of cycling's most successful athletes! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Drills for Cyclocross Racing - Choosing tires for specific CX Courses - Using Running to get in shape for CX Season - Changing your training from MTB season to CX season - Nutrition for endurance races vs. a CX race - What to eat for breakfast prior to a race - What’s the best dinner the night before an endurance XC Race - Daily eating habits to be a high level endurance athlete - How do you pace for a CX Race - Step through or step around when dismounting in a CX Race? - What breaks to use when dismounting in a CX Race - More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Sep 19, 2018
Road Tactics, Ice Baths, Body Fat scales & More – Ask a Cycling Coach 174
01:18:29
Join us live for today's episode of the Ask a Cycling Coach Podcast! We'll review a list of scenarios you can keep ready to manage every race situation, discuss whether ice baths are effective or not, tell you which body fat scales you can trust, and much more. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Live podcast party during Interbike! - What to do if you get stung by a bee in a race - Why is your bike uncomfortable on the trainer? - How to select ideal races - How to analyze course profiles - What tactics to expect for different course profiles - Do ice baths help recovery and performance? - How aggressive should you be in a race? - How to maintain a cool head in race scenarios - Why do you get a cough after hard training or racing? - Are body fat scales inaccurate? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: Knog BC554Bell Link: https://www.knog.com.au/oi-bike-bells.html Tanita BC-554 IronMan Body Composition Monitor: https://www.tanita.com/en/bc554/ Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Sep 13, 2018
Genetics and Sprinting, Rebounding From a Bad Race, Nutrition and More – Ask a Cycling Coach 173
01:30:23
How much of a role do genetics play in your ability to sprint, how do you recover from a bad race performance, and should your nutrition change for late night workouts? Join us live for discussion on all of this and more in Episode 173 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Team Clif Bar won the USA Crits Team Competition! - Alex Grant won Part City Point 2 Point! - How to recover from a bad race performance - How to regain confidence after a crash - How much of your sprint capability comes down to genetics? - How to decrease muscle mass with cycling - Should you change your nutrition when working out at night? - How to integrate training camps into your training plan - Road bikes vs. aero bikes More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Sep 06, 2018
How to Plan a Year of Training and Racing – Ask a Cycling Coach 172
01:41:58
Planning an entire year of training and racing can be intimidating, but it doesn't have to be. Episode 172 of the Ask a Cycling Coach Podcast will go over every detail you need to know before planning your next season. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How a podcast listener won a 250mi MTB race What is the Bones to Blue Endurance Race? What Jonathan learned from racing enduro How to plan your race season Which training plan you should pick How to set goals for endurance athletes How to eat to reach your goals More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/ Nokia Body Cardio Wifi Scale: https://health.nokia.com/us/en/body-cardio Scratch Rescue Hydration: https://www.skratchlabs.com/collections/drinks/products/hyper-hydration-mix?variant=813593229 Osmo Nutrition Preload: https://osmonutrition.com/product/preload-hydration-for-men/ ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Aug 30, 2018
Q&A with 3x Olympian Geoff Kabush – Ask a Cycling Coach 171
01:13:54
3x Olympian, 15x National Champion, Multi-time BCBR Champion and all around MTB legend Geoff Kabush (Yeti Cycles, Maxxis, Shimano) joined us to answer your questions on maintaining race fitness and motivation, equipment choices and technique, and a funny story that involves Chinese olympic basketball player Yao Ming. Tune in and enjoy! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Are aero bars beneficial in gravel racing? • Is gravel racing just a marketing scheme? • How Geoff maintains fitness throughout the year • Keeping motivation throughout each year of racing • Racing and training as an aging athlete • How Geoff has become such a great technical rider • Pre-riding the Continental EWS Northstar course • How do you recon a technical section of trail? • What would Geoff change for Dirty Kanza next year? • Advice on riding muddy conditions • Cadence comparison on mountain vs. road • Having confidence and controlling traction with your front tire • Tire discussion with Geoff • Geoff's opinion on the new Fox StepCast 34 mountain bike fork • Geoff's XC bike setup • Why is Di2 so beneficial for mountain bike racing? • Geoff's tips and tricks for racing the BC Bike Race More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: Race Analysis: Dirty Kanza 2018 with Geoff Kabush: https://blog.trainerroad.com/race-analysis-dirty-kanza-2018-with-geoff-kabush/ How To Become A Faster Mountain Biker: https://blog.trainerroad.com/how-to-be-a-faster-mountain-biker/ ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Aug 23, 2018
Leadville Report, Altitude Training Masks, Pelvic Tilt vs. Power and More – Ask a Cycling Coach 170
01:25:51
Nate had a day of ups and downs at Leadville, but did he get his sub-9 hour goal? Coach Chad and Jonathan will review Nate's performance, debate whether altitude training masks are effective or not, and dig into how pelvic tilt affects power output. Join us live for Episode 170 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - What went right and what went wrong at Leadville for Nate - Why Leadville is so hard to pace - What Chad and Jonathan learned about crewing - Carb loading while trying to lose weight - Does carb loading actually work ? - The podcast hosts next big event - Do altitude training masks work? - The science behind altitude training - How does pelvic tilt affect power output? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- LINKS TO MENTIONED PRODUCTS: BiKnd Jetpack Bike Bag: https://www.biknd.com/jetpack-fs1000319 ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Aug 16, 2018
Leadville Deep Dive with Pro Rider Alex Grant – Ask a Cycling Coach 169
01:31:30
Pro MTB racer Alex Grant joined us live from Leadville, CO for a deep dive on all things Leadville and endurance racing. Alex has placed 3rd place overall at Leadville, and 3rd place at Elite National Championships, all the while being a husband and father to two kids and managing his own business. We sat down with Alex to go over his and Nate's Leadville prep and race strategies, and covered plenty of details on all things endurance racing. Tune in and enjoy! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Leadville course preview - How your body responds to high elevation - Why anaerobic efforts are easy at high elevation - How the pros carb load - Should you avoid solid foods during a race? - How to pace Leadville like a pro - The best cold weather gear for racing - Hardtail vs. full suspension: What is best for Leadville? - Why light tires might not be a good idea for Leadville - Leadville tire choice - Why your gearing is probably too high for Leadville - Should you change helmets in an aid station? - How the pros carry spares - How much you should eat each hour during Leadville - Aid station and crew strategy for Leadville - How much time will 1 watt save at Leadville? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Aug 11, 2018
Peaking, Improving VO2 Max, Supplements vs. Whole Food – Ask a Cycling Coach 168
01:33:03
Peak fitness is the end goal, but what actually happens to your body when you peak? We covered this, the different ways you can improve VO2 Max supplements vs. whole foods and much more in episode 168 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Nate's Leadville Preparation - The best way to hold your phone during workouts - How to inject tubeless sealant without clogging your valve stems - Do you have to change up your workouts to get faster? - Why progression is the most important principle to getting faster - A deep diving on "peaking" - What happens to your body when it peaks? - How long can you maintain peak fitness? - Are standing desks actually bad for athletes? - What is the best way to improve VO2 Max? - Whole foods vs. powders and supplements for recovery nutrition - Why dehydration isn't always bad for cyclists - How big of a difference 2lbs make on a climb. More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Aug 02, 2018
Burning Fat, Testosterone, Coach Chad's Booklist and More – Ask a Cycling Coach 167
01:26:47
Every cyclist wants to burn fat, but it's more complicated than low intensity riding. Join us live for deep dives on fat burning, testosterone in cycling, and Chad's favorite books in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How to burn fat with cycling What is “spot-burning” for fat? What is the difference between visceral and subcutaneous fat Why food matters more than training for fat burning What role intensity plays in losing weight How insulin and sugar affect fat loss Why athletes have a surprisingly complex time with weight control Testosterone and cyclists Is hormone replacement therapy banned for cyclists? Why taking testosterone is cheating Natural ways to increase testosterone production What effect sleep has on testosterone Should cyclists always avoid weight gain? How cyclists can ad weight that helps make them faster Why cyclists should strength train Why sugary drinks can be bad for cyclists The difference between hydration during a race and recovery What is osmolality and why you should keep track of it Which nutrition products optimize hydration How mountain bikers can improve their pacing Why mountain bike races start so hard How to train your body to start races hard Coach Chad's favorite books More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jul 26, 2018
Fitness Plateaus, VO2 Max Intervals, Solo Race Tactics & More – Ask a Cycling Coach 166
01:29:06
Join us live and bring your questions for a discussion on how to break through fitness plateaus, how people do VO2 Max intervals wrong, and a tactics discussion on how to win a bike race without a team. Episode 166 of the Ask a Cycling Coach Podcast is coming right up! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Race analysis of Tahoe Trail 100 - Why getting stuck behind slower riders may be a good thing - How to deal with hot weather in a race - What to do if your FTP is not increasing - When it's good to be a heavier rider - Why power to weight ratio isn't everything - How to lose weight and get more fit - Why maintaining fitness can be tricky to measure - Why all Training Stress is not the same - Why you could be doing VO2 Max intervals wrong - How VO2 Max work can improve aerobic and anaerobic stores - Why excessive heat isn't a good match with intense training - How to implement heat training into your plan - How heat training can help performance at altitude - How to fuel for 24 hour races - How to win a bike race without a team - How tactics change when you don't know your competition - Does carb loading make you gain fat? - How to fit more training into less time - How long should a pull last? - More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jul 19, 2018
The Beginner's Guide to Racing — Ask a Cycling Coach 165
01:32:37
We took your questions and suggestions to build a guide to bike racing for beginners with information and tops that can help even the most experienced of racers. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Nutrition, pacing and equipment strategies for Tahoe Trail 100 • How to get into bike racing • Which type of bike racing is best for beginners? • How to find a group to ride with? • How fast should you be before signing up for a bike race? • Why bike skill is more important than fitness for new racers • How to save energy in a race • What category should you race? • Should new racers compete in Elite and Masters categories? • How to upgrade categories in USAC • Why ketosis isn't a practical solution for cycling • Drills to make you a faster sprinter • A pre-race checklist for new racers • How to find a nearby bike race • Should new bike racers get a one-day or annual USAC license? • Pre-race nutrition for bike racers • The first thing you need to do when you arrive at a bike race • Should you warmup before a bike race? • Should you carry spares and tools during a bike race? • What tire pressure is best for road racing • Why lubing your chain before you ride is a bad idea • Do you need to warm up on the trainer before a race? • What it means to "hold your line" • How close do you have to ride to people in a pack? • How to know when you are in the draft • How long should you pull during a bike race? • Why racing in the rain isn't that scary • Should you just sit in during your first bike race? • Why getting dropped in a bike race is not a failure • How to know when you should upgrade categories • Tips for racing in a small field • Which type of mountain bike race is best for beginners • What are the rules for passing in mountain biking? • What bike is best for beginner mountain bikers? • What category should you race when transferring disciplines? • Why you should never look back when you hear a crash • How to pin your number like a pro • Do heavy riders need to train differently than light riders? • Should beginner riders use flat pedals or clips? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jul 12, 2018
40k TT State Champs, Naps for Cyclists, Leadville’s Best Secret and More — Ask a Cycling Coach 164
01:38:47
Six months of preparation has led to this 40k TT State Champs Recap. What we did wrong, what we did well, what we plan on changing moving forward, and your questions on tactics, naps and Leadville. Join us live for Episode 164 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Our takeaways from 40k TT State Championships - How to pace a windy time trial - How you should warmup before a time trial - Pre-race nutrition for time trials - Why you should always check your bolts - How we would change our bikes without UCI rules - To drink or not to drink - Is carb loading more effective with liquid? - Why cyclists should be taking naps - How to get rid of a rider from a group - Are the flats harder than the climbs at Leadville? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jul 05, 2018
Time Trial Deep Dive, Pros vs. Joes, Carson City Recap and More – Ask a Cycling Coach 163
01:50:13
Our 40k TT is right around the corner, and for this episode of the podcast we've assembled every detail of our equipment, nutrition and strategy for you, along with a look at what makes pros better than amateurs and whether weight loss always makes you faster or not. Tune in and join us live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - What makes pros better than amateurs - Two different ways to race a crit - What we learned from the Carson City Off-Road - Hardtail or full suspension: which is best? - How Coach Chad is avoiding cramps - Suspension setup tips for mountain bikers - Our final preparations for the 40k TT - How to choose between helmets for a time trial - Do vents make a helmet slow? - Why a disc wheel might not be faster - Aerobar setup tips for time trials - What data fields to show during a race? - What to eat before a short time trial? - Should you not eat breakfast before a race? - How to pace a time trial perfectly More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jun 28, 2018
Race Analysis: Carson City Off-Road with Keegan Swenson – Ask a Cycling Coach 162
00:53:34
Keegan Swenson is one of the fastest pro mountain bikers in the USA, and we took a deep dive into the Stans / Pivot Pro Team rider's hard-fought second place at the Epic Rides Carson City Off-Road. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Hardtail or full suspension: Which is best? - How the pros carry spares and tools - A tube carrying hack you need to know about - Long sleeve jersey or arm warmers - What the pros eat before a big race - How pro riders plan their race nutrition - On-the-bike nutrition hacks - Why mountain bike races start hard - Why the pros ride singletrack different than all of us - How many times can the pros attack? - Why a higher threshold is almost always a good solution - When to know if you should lead or not on the trail - Why technical trails might actually be an opportunity for rest - Tips on how to follow a rider in singletrack - When does drafting come into play in a mountain bike race? - Why line choice may be the most important part of a sprint More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jun 22, 2018
Endurance MTB Deep Dive With The Pros – Ask a Cycling Coach 161
00:32:15
Pro mountain bike racers Payson McElveen and Sofía Gomez Villafañe joined us live from the main stage at the Epic Rides Carson City Off-Road for a deep dive on endurance mountain bike training and racing. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - How do pros taper for endurance mtb races - What do pro mountain bikers eat? - How to choose between a hardtail and full suspension - How the pros handle flat tires in a mountain bike race - How to pace a long mountain bike race - How to get by slower riders on singletrack - Pro tips for sandy descents - How the pros handle on the bike nutrition - What type of training do pros do during the race season - How to resist cravings and maintain race weight - What the pros do to adjust for high elevation - How pros make their tire choices More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jun 18, 2018
Dirty Kanza, Running as Cross-training, Overtraining and more — Ask a Cycling Coach 160
01:33:00
Join us live for Episode 160 of the Ask a Cycling Coach Podcast! We're going to analyze what Geoff Kabush did to get third place at Dirty Kanza, discuss whether running is a good form of cross-training, and dig deep into overtraining. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - How to register for the 40k TT challenge - What it takes to race Dirty Kanza - Safety tips for cyclists on the road - Carson City Off-Road Preview - How to get rid of "hot spots" while riding - How to return to training after injury - Does running make you a faster cyclist? - How to organize the best cycling events - How to push through hard workouts - What are the signs of overtraining - Three stages of overtraining - How to avoid overtraining More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jun 14, 2018
Lost & Found, Ending Workouts with Sprints, Flexibility and More – Ask a Cycling Coach 159
01:19:57
What we learned at Lost & Found, is ending a workout with a sprint a bad idea, is flexibility necessary for cyclists and more in Episode 159 of the Ask a Cycling Coach Podcast ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Geoff Kabush's Dirty Kanza Recap - Lost & Found Recap - What are the best workouts for different types of fitness - A complete guide to terms used to describe fitness - How to pace yourself on variable terrain - Are sprints at the end of a VO2 Max interval beneficial? - Does increased flexibility make you a faster cyclist? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Jun 07, 2018
FTP Testing and The TrainerRoad Ramp Test: A Comprehensive Guide – Ask a Cycling Coach 158
01:29:44
A comprehensive guide to fitness testing, why we created a new test, pro tips for your next fitness test and more in Episode 158 of the Ask a Cycling Coach Podcast ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - Ask a Cycling Coach Podcast Facebook Group - Lost & Found Gravel Grinder Preview - Carson City Off-Road Live Podcast Recording! - What is the TrainerRoad Ramp Test? - Why sustained effort tests may not be the best format for you - How to find your FTP with a ramp test - Why the TrainerRoad Ramp Test was created - How to make cycling fitness tests better - Should you take an FTP test in the aero position? - Should you take an FTP test in erg mode? - Should you take an FTP test on each bike you own? - What you should know before changing a ramp test format - Can you do a workout after the TrainerRoad Ramp Test? - How often should you test your FTP? - Should steady state athletes take ramp tests too? - What if you score different FTPs from different tests? - Pro tips for taking the TrainerRoad Ramp Test More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
May 31, 2018
Oval vs. Round Rings, Fasted Training, Beating Cramps and More – Ask a Cycling Coach 157
01:44:36
Do oval rings affect power data, when fasted training actually effective, how to stop cramps and more in Episode 157 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Ask a Cycling Coach Podcast Facebook Group • Carson City Off-Road Live Podcast • What we noticed at the Queen Stage of the Tour of California • Do oval rings affect power data? • How to balance work and training • Why you aren't recovering as well as you think • Group ride etiquette • How to be smooth in a group of riders • Why gravel racing is so complex • Why do you need low gearing for gravel events? • When is fasted training actually effective? • How to maximize the effects of fasted training • How to beat a weight loss plateau • How to lose weight and increase power for cycling • How to stop cramps on the bike More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
May 24, 2018
Breakaways That Stick, Crit Race Strategy, Ideal Race Nutrition and More – Ask a Cycling Coach 156
01:39:30
How to make a breakaway stick, can you do too much VO2 work, ideal pre-race and mid-race nutrition and more in Episode 156 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Are sprints at the end of a ride a good idea? • How to get faster in the offseason • Adjusting your training plan for outdoor rides • Deep dive on race tactics • How to change tactics mid-race • How to know when you should attack • How to carry momentum through corners • How to make other riders work in a breakaway • Why attacking from the front is usually a bad idea • How to make a breakaway successful • An ideal pre-race breakfast • How to train for short hill climbs More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
May 16, 2018
Peter Sagan Dirt Fondo, Performance Analytics, Hill Climb TT's and More – Ask a Cycling Coach 155
01:16:07
Why you need to do the Sagan dirt fondo, TrainerRoad's new ride analysis features, How to PR your next hill climb time trial and more in Episode 155 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - What training metrics matter most - How to understand your training stress score - Sagan Dirt Fondo Review - Do gravel races require different pacing strategies - What is the best equipment for a hill climb TT - Getting in and out of the saddle while climbing - How to know if you need to change your FTP - The differences between road and mountain wheel sizes - What is the best wheel size for your riding style - The difference between 27.5" and 29" wheels - What are the best ways to listen to music on the trainer - Best headphones to use while training indoors - Is it okay to use tubeless tires on the trainer More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
May 10, 2018
Merckx TTs, Sagan Dirt Fondo Preview, Legal Allergy Treatment and More – Ask a Cycling Coach 154
01:32:05
Why every time trialist should do a Merckx TT, the Peter Sagan Dirt Fondo course preview, how to make sure your allergy treatment is legal and more in Episode 154 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What is a Merckx TT? • Preparing for the Sagando • An update on Nate's Allergies • How to make sure your treatment for allergies is USADA legal • The definition of a national level athlete • Preparing to race at elevation without having the proper time to acclimate • Breaking bad habits on the bike • What apps we use for cycling More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
May 03, 2018
Consequences of a High FTP, Our First TT, Organizing a Season and More – Ask a Cycling Coach 153
01:15:43
What you need to consider as you raise your FTP, the results from our first time trial, how to organize a busy race season and more in the Episode 153 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE - How vacation affects fitness - How to plan a big ride with friends - The best route to take from San Francisco to Sea Otter - Nutrition for long rides - Chad's ramp test results - Results from our first time trial of 2018 - How to pace a short time trial - How to pace a climb - How to recon a course with Best Bike Split - What to know about sighting in a time trial - How to manage a busy season of racing - Is a higher FTP always the solution? - Is raw wattage more important than relative power? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Apr 26, 2018
Component Choices That Make You Faster with ENVE Composites – Ask a Cycling Coach 152
01:14:12
Component upgrades should take more than weight and price into consideration. Every part of your bike should contribute to making you faster, whether through aerodynamics, comfort or mechanical efficiency. We dug into every important component choice you can make to get faster in the latest podcast with ENVE Composites. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Why some pro racers run insanely low stack heights • Why are ergo bend handlebars less common these days? • Why handlebar wall thickness matters • What to look for in a road handlebar • Why do pros run such long stems? • The pros and cons of rise stems • Do pros really need extra stiff stems? • Why doesn't ENVE make a saddle? • How do you make a seatpost comfortable? • Why short seat rail clamps are better • How to engineer flex into a component • How to make a wheel aerodynamically efficient • What makes a wheel good in crosswinds? • Why are wheels getting wider? • Are wide wheels faster? • How disc brakes are actually making your bike faster More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Apr 24, 2018
Running Out of Matches, VO2 Training for Steady State Athletes and More – Ask a Cycling Coach 151
01:14:11
How to avoid running out of "matches", should steady state athletes skip VO2 training, a testing protocol for different positions and more in the Episode 151 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad's new fitness testing protocol • How much difference can you expect in FTP on your TT bike? • What is the difference between saddle soreness and saddle sores • How to treat saddle sores • How to test power output in different positions • Should steady state athletes skip VO2 work? • Is it bad to do an interval workout after a long ride? • Are "matches" real? • How to get more matches for cycling • Can you cram train for fitness? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Apr 12, 2018
Get Faster in Aero Position, Antioxidants for Athletes, and Buying Speed – Ask a Cycling Coach 150
01:15:52
Why your FTP is different in the aero position and how to change that, are antioxidants worthwhile for athletes, and which upgrades get you the most value in Episode 150 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What you need to know before climbing Haleakala • How elevation affects power output • How to pace Leadville • Is it normal to be slower in the aero position? • How to get faster in the aero position • Why TT bikes are hard to ride • Best way to "buy speed" for cyclists • Swim and running lessons for beginners • Best dollar/drag saved upgrades • Should cyclists avoid antioxidants? More training questions answered here: http://bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: www. twitter.com/TrainerRoad • Strava Club: www.strava.com/clubs/TrainerRoad
Apr 05, 2018
Live Q&A with Marc Pro Cycling – Ask a Cycling Coach 149
01:15:34
A special live Q&A episode with Marc Pro Cycling's Dave Christenson covering everything from stage race tactics to recovery nutrition. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (11:20) How to recover between stages in the same day • What type of fitness is needed to race in UCI races • (20:10) Can steady state riders do well in criteriums? • (29:25) Stretches and recovery methods for stage races • (33:00) How much time should road racers spend on the trainer • (37:00) How to communicate as a team in a road race • (44:00) How to conserve energy in a road race • (47:50) How to win a race from a breakaway • (50:20 How climbing road race strategy varies from flat road race strategy • (58:00) Is it normal to be sluggish after a stage race? • (1:02:30) What you need to know before entering a road race • (1:06:20) How much time should a road racing team spend together • (1:08:50) What American cycling needs to become more competitive ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 29, 2018
Team Camp Special: Team Marc Pro Cycling – Ask a Cycling Coach 148
00:50:21
In the second part of our mini-series on training camps we spoke with Team Marc Pro Cycling on how they use team camps to get faster, and dug into team roles and stage racing tactics and strategy. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The difference between crit and road race focused teams • How to bond as a team with training • How to use a training camp right before a goal race • How to use a training camp to start your season • How to use a team camp if you are coming back from injury • The different purposes of a team camp • How to rank team mates during a team camp • How fast are pro cyclists compare to average joes • How to decide team roles with a fitness test • How to prep for big stage races • Heat acclimation for hot racing • Is competition bad within a team? • How to race an unfamiliar race • What a GC rider should do on a sprint stage • How to read a race with new racers • How to adjust your race strategy on the fly • Why foreign riders can be at a disadvantage in TTs • How to recon a foreign race • What you should do right after a race • Stage race nutrition • How many calories do pro cyclists burn • How to maintain mental fortitude during a stage race ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 27, 2018
Live Q&A with Clif Bar Racing – Ask a Cycling Coach 147
01:28:12
A special live Q&A episode with Team Clif Bar Cycling's Pete Morris covering everything from crit tactics to nutrition. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (7:50) How to train with specificity for time trials • (16:10) Pete's favorite Clif Bar • (17:35) How to know when to brake coming into turns • How to "roll" turns without braking • (18:40) How to time your pedaling for a turn • (24:30) Nutrition strategies for ultra endurance racing • (28:35) Best jobs for pro cyclists • (33:50) Are beards slow? • (35:20) The difference between fixed gear and geared racing • (43:05) Bike handling skills that make you faster • How to become more comfortable on a bike • (44:40) Does power to weight matter in criteriums? • (51:20) How to balance weight loss and maintain strength • (56:10) How to gain weight for cyclists • Strength training for cyclists • (58:05) How climbers can win a criterium • How to make a breakaway • (1:10:55) How to avoid saddle sores • (1:14:20) How to sprint from a high cadence • (1:18:05) How gearing can make or break a sprint ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 22, 2018
Team Camp Special: Team Clif Bar Cycling – Ask a Cycling Coach 146
00:40:16
In this special episode we discussed how to use team camps to make you faster and team tactics for criteriums with Team Clif Bar Cycling. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The difference between team camp and training camp • The importance of team bonding for cyclists • How fit are pro cyclists? • Why power to weight doesn't always decide a race • What skills you need as a sprinter • How to learn your role in a race team • What are the different types of sprinters? • How to use a training camp to get faster • Why a sprinter needs teammates to attack • How to set up a sprinter for a sprint finish • How to know when you should attack • How to execute a leadout train • What it's like to be at the front of a pro race • How to know when you should leave your leadout train • How to move through a pack • How to set yourself up for a good sprint finish • How to use course recon to help win races ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries, and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 20, 2018
How To Get More Aero, Time Trial Recon, Trainer Calibration & More – Ask a Cycling Coach 145
01:32:35
A deep dive into aerodynamic testing, how to recon a TT like a pro, smart trainer calibration and more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (1:25) When should you do a spin down calibration on your smart trainer? • How to calibrate a smart trainer • (5:10) Cheat snacking for endurance athletes • How to healthily use food as motivation for endurance athletes • (12:00) How ERO testing works • (15:35) Things to know before you ride a velodrome • (29:05) What is CdA and why it matters to cyclists • How to find your CdA • How to lower your CdA • Why power to weight doesn't matter for flat time trials • (44:20) Why time trialists should overlap their hands • How to find the balance between aero and power • What makes a helmet more aero than another? • (1:01:15) How to find the right TT helmet • How to get lower on a TT bike • (1:05:05) How to use CdA to plan a race ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 16, 2018
Low Cadence, Training Stress Guide, Pain Killers & More – Ask a Cycling Coach 144
01:23:00
Low cadence/high force drills, a guide to Training Stress, pain killers & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • We're hiring! www.TrainerRoad.com/jobs • What you need to know about bike demos • What makes a training plan good? • How to train for cycling while training for a marathon • Are low cadence intervals a bad idea? • How to adjust your training plan for group rides or races • Why structured training plans are best • Ramping intervals vs. steps • Why more than Training Stress matters • How TrainerRoad reports power data • How long should you wait to workout after a beer? • Should cyclists avoid ibuprofen? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 08, 2018
Aero TT Equipment, Mental Limits, Taper vs. Recovery & More – Ask a Cycling Coach 143
01:29:20
Time Trial equipment that makes you faster, mental vs. physical limits, taper vs recovery weeks & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The best equipment to use for a 40k TT • How to find the best TT bike for you • Can your pedals make you more aero? • Which aero bars are best • How to save watts with your drivetrain • How to choose wheels for a time trial • Which are the fastest tires for a time trial? • Best drivetrains for time trialing • What makes a skinsuit faster? • Are shoe covers and gloves faster? • How to hydrate during a time trial • How to differentiate physical vs. mental limiters • How to adjust your training plan after a big week • Are taper weeks different than recovery weeks? • Training for a stage race or multi-day ride ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Mar 01, 2018
Standing Climbing, Sub-8 Leadville, Multiple Peaks & More – Ask a Cycling Coach 142
01:26:49
Standing vs. seated climbing, what it takes to go sub-8 at Leadville, peaking more than once & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What it's like to ride at professional team camps • Tactics or power to weight – which matters most? • How pro cyclists eat • How to beat a strong racer in a crit • How to train for Leadville • Why TT racers should race Leadville • What it takes to go under 8 hours at Leadville • How to build useful sprint power • Is chloride bad for cyclists? • What to look for in an electrolyte drink • How to train between goal events • Differentiating between physical and psychological fatigue • How to use RPE to train • Ventilatory thresholds explained • Should you not stand on the trainer? • Which is faster: seated or standing pedaling? • How to reduce anterior pelvic tilt • Why cyclists need to loosen their hips ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Feb 22, 2018
Attacking Like a Pro, Easy Sweetspot Work, Supplements & More – Ask a Cycling Coach 141
01:17:33
What most people don't understand about attacks, how to make Sweetspot work easier, supplements for cyclists & more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (9:30) The best way to ease into long intervals • (15:00) How early should you start pre-race nutrition? • Are attacks more mental than physical? • How to carry more corner speed • How to pick races that make you faster •(30:40) How to time nutrition with racing • What type of food is best before a race? • (40:35) Why VO2max intervals are more complex than you think • (43:30) How the same workout can deliver different benefits • (45:25)How to warm up for a sprint triathlon • (53:00) How to pace a time trial • How to train for short time trials • (1:00:00) How to use your power meter and smart trainer • (1:06:10) Are anti-oxidants bad for cyclists? • (1:12:40)How much water is needed to store glycogen • (1:14:10) Why cyclists shouldn't take creatine ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Feb 15, 2018
How Training Changes Your Body, Matching Nutrition With Intensity & More – Ask a Cycling Coach 140
01:09:12
What changes happen in your body at different intensities, how to match nutrition with your workouts, a coach's guide to using TrainerRoad & more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad workouts now have thumbnail images in Strava! • Why you should consider refining your pedaling technique • Aero positioning and its effect on performance • Ketosis and cycling – are they a good match? • Best practices for MTB nutrition • How much fluid does it take to digest food while riding? • What happens to your body during a Sweet Spot interval • Should your nutrition change as intensity increases? • How to warmup for short triathlons • How to use TrainerRoad with a coach • A coach's guide to using TrainerRoad ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad 412074
Feb 09, 2018
Foam Rolling, Faster Triathlon Times, Genetics vs. Talent & More – Ask a Cycling Coach 139
01:07:35
Does foam rolling actually work, the real reason why triathlon times are getting faster, how much of performance is due to genetics & more! Join us live for this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to know when you should upgrade categories • How to Coach Yourself to Peak Fitness: blog.trainerroad.com/training-plan-guide/ • The science behind foam rolling • Is non-alcoholic beer bad for recovery too? • Are plyometrics good for cyclists? • Should you gain weight to be a better time trialist? • Genetics vs. talent and how they affect cyclists • Why triathlon times are getting faster ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Feb 01, 2018
How Age Affects Performance, Can Time Trialists Sprint & More – Ask a Cycling Coach 138
01:06:08
How age affects performance, can time trialists sprint, why average power is so low in cyclocross & more in this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (6:20) TrainerRoad's Facebook Beta Group • (7:20) What DEXA scans tell you about your body • (20:00) Do I need to replicate the distance of my goal event in training? • How to troubleshoot trainer problems • (25:25) How does age affect cyclists • Why old age isn't an excuse for declining performance • (33:40) How to train for criterium racing • (44:40) How do you incorporate group rides into a training plan • (50:15) How to train for ultra distance for triathletes • (54:20) How to tell if you lack muscular endurance or not • (1:02:20) Why is average power low in CX? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Jan 25, 2018
'Cross Nats Takeaways, TT Bike Fits, Using Weight To Your Advantage & More – Ask a Cycling Coach 137
01:23:45
What we learned watching and racing cyclocross for 7 days straight, how to get the best TT bike fit, how to use extra weight to your advantage & more in this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:20) What we learned from CX Nationals • (14:20) How to get the best TT bike fit • (34:00) UCI TT regulations • (42:00) What makes a good TT saddle? • (51:30) Should you skip your taper? • (54:15) How to utilize extra weight in a bike race • Can heavy athletes be good cyclists? • (1:01:20) How to increase training load without too much fatigue • (1:04:10) Tubulars vs. Clinchers • How to fix a flat in a hurry on the trail • (1:11:45) How does cold weather affect performance? • How cold does it need to be to use warmers or embrocation? • (1:19:10) How to refine your pedaling technique ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Jan 18, 2018
Cyclcross Deep Dive With Special Guests Cody Kaiser & Courtney McFadden – Ask a Cycling Coach 136
01:08:19
Cyclocross pros Cody Kaiser and Courtenay McFadden stopped by TrainerRoad HQ for a deep dive on cyclocross training and racing in front of an in-studio audience during Cyclocross National Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Dismounting tips from the pros • Should you do a step-through or not? • How often should you practice dismounting and remounting? • How to maintain momentum in the sand • How to ride an off-camber section • How to decide if you should ride an obstacle or run it • Tips for learning to bunnyhop barriers • How to pre-ride a course properly • How to ride Belgian Steps • Should you wear a GPS watch or use a head unit? • How do pro cyclocross racers eat? • Taper strategies before a big cyclocross race • Pre-race meals for cyclocross racers ---------------------------------------------------------------------------------------------------------------- TOPIC TIMESTAMPS (00:35) Athlete Introductions (03:10) Barriers (12:55) Getting clipped back in (14:15) Bunny hopping barriers (18:45) Pre-riding the course (25:35) Sand (29:05) Mud & off camber (33:45) Ruts (35:05) Garmin/head units (37:35) Track walk (41:55) Race week nutrition (44:20) Race day nutrition (45:25) Mechanics (47:10) Tires and pressures (49:50) Warm ups (52:45) Call ups and start strategy (55:35) Passing (58:20) Etiquette (59:25) Crashing Questions: (1:02:35) How much do you incorporate strength training? (1:05:55) How do you float up Belgian stairs? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Jan 15, 2018
Warmup Science, Pre-Workout Nutrition, Recovery Drinks & More – Ask a Cycling Coach 135
01:11:45
What happens to your body during a warmup, the do's and don'ts of pre-workout nutrition, why you may reconsider your next recovery drink & more in this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (04:45) TrainerRoad CX Nationals Athlete Panel Event • We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (6:20) Why you should sync Strava and Garmin Connect to TrainerRoad • (9:05) The science behind warmups • What actually happens during a warmup? • How to know when you should warm up • (16:35) What type of warmup is best for your next race • (24:30) Should you train while you are sick? • (25:50) How to come back to training after illness • (30:25) Do smart trainers and power meters measure power differently? • (34:55) Can upper body mass make you a faster cyclist? • (45:10) How to time your strength training • (46:40) Is heat training discipline specific? • (48:50) Pre-workout nutrition to fuel your workouts • (57:35) What you should think of before taking in a recovery drink • (1:05:00) How to become a better climber ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Jan 03, 2018
Yearly Planning, Power vs. Heart Rate, Indoor Training Gear & More – Ask a Cycling Coach 134
01:34:38
A complete guide to planning your training for the year, power vs. heart rate and indoor training tips and gear we're loving right now. All of this and more in Episode 134 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:30)TrainerRoad CX Nationals Athlete Panel Event • (01:17)We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (02:15) Why you should sync Strava and Garmin Connect to TrainerRoad • (02:40)How to plan your year of training • (03:15)How to set proper goals • (11:55)How to make sure you peak at the right time • (13:20)How to prioritize your races: A, B and C races • (14:35)How to adjust your training plan • (19:10)Dealing with multiple A Races • (25:10)Adjusting plan when you don't have enough time • (25:55)Adjusting plan when you have extra time • (31:30)Definition of A, B and C Races • (35:45)Adjusting training plan for illness • (37:40)Adjusting training plan for business trips or vacation • (41:40)Battling mental/physical fatigue and burnout • (49:20)Do you really need an offseason? • (56:10)Power vs. Heart Rate: Is heart rate still relevant? • (1:00:00)Tips and tricks for getting started with indoor training • (1:18:40)Are tubeless tires best for road too? • (1:29:05)What is "going into the red" and should you actually avoid it? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Dec 28, 2017
Missing Workouts, Garmin Data Fields, Recovery Drink Timing & More – Ask a Cycling Coach 133
01:24:40
What to do when you miss a workout, Garmin data fields you need for racing, and when should you have a recovery drink & more. All of this and more in Episode 133 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:25) TrainerRoad CX Nationals Athlete Panel Event • (01:20) We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (10:45) Why you should sync Strava and Garmin Connect to TrainerRoad • (11:04) Consistent-Quality • (12:05) Why your body build is not an excuse • (17:50) How to be a good racer when the odds are against you • How triathletes can use road racing for training • (30:40) CX Tire discussion • (37:35) Does your trainer have too much resistance? • (50:40) What data fields you need to have on your Garmin • (1:11:25) How to adjust your training for missing a workout • (1:11:25) What to keep in mind when training twice per day • (1:15:40) How to properly calibrate a power meter • (1:20:15) How soon after a workout should you have a recovery drink? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Dec 21, 2017
Group Ride Tactics, Cross-Training, Rebounding After a Bad Race & More – Ask a Cycling Coach 132
01:23:27
Tactics and etiquette to help you own your next group ride, what cyclists should know about cross-training, and how to rebound from a disappointing result. All of this and more in Episode 132 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! www.TrainerRoad.com/jobs • Why you should sync Strava and Garmin Connect to TrainerRoad • What every racer should know about number pinning • Dealing with doctors as an endurance athlete • How important is power/weight? • Should you use your TT bike on the trainer? • How to use cross-training for cyclists • How to nail interval workouts outside • Can long course triathletes use MTB for training? • Your guide to nailing an FTP test • How to avoid hand pain for cyclists • How to deal with disappointing results ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: http://bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: http://bit.ly/Download-TrainerRoad • Browse training plans: http://bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: https://www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/TrainerRoad • Twitter: https://twitter.com/TrainerRoad
Dec 15, 2017
Are Wide Tires Better, The Fat Burning Zone Myth, Brick Training & More – Ask a Cycling Coach 131
01:12:30
Are wider tires really better, what intensity is best for fat burning and can you brick strength training and cycling workouts? Get the answers in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! Apply here. • Why you should sync Strava and Garmin Connect to TrainerRoad • Training entertainment suggestions • How to manage motivation when life won't let you train • Which Build Phase training plan is best for time trialists • Why you shouldn't copy other's training • Are wider tires better? • What size tire should you be running on your rims? • How to make your current wheelset more aero • How to avoid weight gain when you can't train • Why do triathletes always keep their shoes clipped in? • Are road shoes faster than MTB shoes? • Should you pick road shoes or triathlon shoes? • Do low intensity workouts really burn more fat? • How to train for Leadville and Epic Rides • Is it bad to do strength training right after a cycling workout? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad
Dec 08, 2017
Faster Category Upgrades, Saddle Discomfort, Blood Donation & More – Ask a Cycling Coach 130
01:12:03
How to upgrade categories faster, getting rid of saddle discomfort, and how giving blood affects fitness. All of this and more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! Apply here: https://trainerroad.recruiterbox.com/ • Why you should sync Strava and Garmin Connect to TrainerRoad • Everything you need to know about category upgrades in road racing • How many points do you need to upgrade to the next category? • Do you get more points for a road race than a crit? • How to upgrade road race categories faster • What is a good FTP? • How fit are professional motorcycle racers? • How to fit big weekend rides into your training plan • What to carry with you on long rides • Should you carry your spares in your jersey or saddle bag? • How to extend base training • How to extend your training plan • Why your saddle is uncomfortable • How to find the right saddle • Why your saddle isn't the cause of your discomfort • What makes a good saddle • What makes a good bibshort • Stretches and exercises to fix saddle discomfort • How to maintain cycling fitness while training for a marathon • Does giving blood make you slower? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: http://bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: http://bit.ly/Download-TrainerRoad • Browse training plans: http://bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. • Subscribe to the Ask a Cycling Coach Podcast: https://www.trainerroad.com/podcast FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd • Instagram: https://www.instagram.com/TrainerRoad • Twitter: https://twitter.com/TrainerRoad
Dec 01, 2017
Is Higher Cadence Better, How Crank Length Affects Power + More – Ask a Cycling Coach 129
01:17:14
Is a higher cadence actually better, how is crank length affecting your power output, and cornering drills that make you faster. All of this and more in this episode of the Ask a Cycling Coach Podcast! Topics Covered in this episode: • How Cyclists Can Avoid Losing Fitness While Traveling • Is a higher cadence actually better? • Cadence myths busted • How to adjust your training as a parent • How to balance life with training • Cornering drills to make you a better bike handler • Do rollers make you a better bike handler? • Your guide to proper line choice for cycling • What is the difference between Normalized and Average Power? • Is it normal to see higher Normalized Power than Average Power? • What does Variability Index mean? • How to use VI for pacing • Are cooldowns necessary? • What effect cooldowns have on your body • How does crank length actually affect power output? • Are longer cranks better? • Why you should consider short cranks for off-road riding
Nov 21, 2017
Special Guest: Ryan Cooper of Best Bike Split – Pacing, Crosswinds + More – Ask a Cycling Coach 128
00:53:24
Ryan Cooper is the founder of Best Bike Split, Chief Scientist at Training Peaks, and an expert on all things aerodynamics and pacing. We met up with Ryan in Kona to discuss how to achieve perfect pacing, aerodynamic advantages in time trialing, and triathlon tactics. Topics covered in this episode: • How Ryan Cooper became an expert in TT pacing • Should you go hard or easy on climbs? • How to properly pace a time trial • What cyclists can learn from triathletes • Are bike changes in time trials a good idea? • How much faster one more watt and one less pound can make you • Which is better: lose weight, or gain power? • How to calculate the effect of elevation on aerodynamics and performance • Are deep wheels actually better on a climb? • When do aero helmets become worse than a standard helmet? • Are aero road bikes worth the weight? • How to beat the wind at Kona • Drafting rules and tactics in triathlon • How to use crosswinds to your advantage in triathlon • How to use your starting position to help you in TTs and triathlon • How pros pace differently than amateurs • How to pace the hills on Kona's bike course • What intensity factor is best for a full or half IRONMAN? • One thing you can do to make the biggest aerodynamic gains
Nov 17, 2017
How To Be a Faster Mountain Biker with Lee McCormack - Ask a Cycling Coach: 127
01:25:34
The hosts of the Ask a Cycling Coach podcast worked with one of the best MTB skills coaches in the world, Lee McCormack of Lee Likes Bikes, to make you a faster mountain biker. Head over to blog.trainerroad.com to check out the video of this skills clinic. Topics covered in this episode: - How to avoid sketchy moments on the bike - How your knee position on a bike can change everything - How to stay stable in technical terrain - What is the proper body position for descending? - What is rowing and anti-rowing? - How to carry momentum through rough terrain - How to ride pump tracks - How to reduce fear on a mountain bike - How to recondition your instincts on a bike - How to recover from a crash - Why you should not lean back when you are about to crash - How to not skid your tires when braking - How to recognize faster lines in a corner
Nov 08, 2017
Live with Matt Fitzgerald at Rapha San Francisco! - Ask a Cycling Coach: 126
01:09:42
Our first live, in-person podcast with special guest, Matt Fitzgerald! Join us live from Rapha San Francisco for a deep dive on the psychological side of endurance sports performance. Topics covered in this episode: • Why two riders with the same fitness and equipment will not get the same results • How to mentally prepare yourself for hard workouts or races • How to be optimistic and realistic as an endurance athlete • Are you suffering excessively in training and racing? • How to manage positive and negative self-talk • How self-belief affects training • How to become more confident in your training • How to set effective goals for endurance athletes • What is choking and how to avoid it? • How endurance sports help you understand yourself • How to deal with pressure for endurance athletes • What is bulletin boarding? • How to manage pride in endurance sports • How to find proper motivation for cyclists and triathletes • How motivation affects pacing • How to set expectations in cycling and triathlon • How to train yourself to deal with suffering • Can you make yourself tougher? • How regular suffering will make you faster • How caffeine enhances performance • How music can make you faster • How to manage suffering • How mental fatigue can affect performance • Tips on how to stay focused while training and racing • How to use mantras in cycling and triathlon • How to come back from a traumatizing crash or result • How to stay calm during opposition • Has team dynamics changed the psychology of racing? • Why is pro road racing more boring these days? • How to not get discouraged when you can't follow your training plan • How training with data affects you psychologically • How to measure calories for cyclists and triathletes • How to tell the difference between physical fatigue and emotional fatigue • What type of bike racer is the most mentally strong?
Nov 05, 2017
CX National Champs, Pacing Strategies, Dehydration & More - Ask a Cycling Coach: 125
01:17:55
Nate returns from India with new insight on how to get power data from a gym bike while traveling, Jonathan gives you a complete guide to Cyclocross National Championships, and Chad goes deep into strength training and staying hydrated during late night workouts. Topics covered in this episode: • Live podcast recording w/Matt Fitzgerald November 4 at Rapha San • Francisco, with group ride thereafter! • Which power meter pedals are most flexible? • How to keep your training on track while traveling • How to recover from taxing travel • How to get extra low gearing on a road bike • Direct mount vs. spiderless chainrings • Why cyclists should be using strength training • How to incorporate strength training into a training plan for cyclists • How to train for time trials • What makes a good time trialist? • Complete guide to USAC Cyclocross National Championships in Reno, NV • How pro CX racers pace differently than amateurs • How to pace a cyclocross race • Why you are getting dropped at the end of a race • 24-hour race strategies for success • How to pace an ultra-endurance event • How to train for an IRONMAN 70.3 with a lot of climbing • Why descents are actually a triathlete's best friend • How to lessen the effects of overnight hydration • Should you use hydration mix when training indoors?
Nov 02, 2017
Mauna Kea, Training While Traveling, Strength Training & More - Ask a Cycling Coach: 124
01:02:59
The podcast hosts are back from Kona and share everything you need to know before climbing Mauna Kea. As Nate gets ready for another long trip overseas, we share the best on-the-go training setups, tips for how to keep your training on track while traveling, and 5 strength training exercises for cyclists. Topics covered in this episode: • Live podcast recording w/Matt Fitzgerald November 4 at Rapha San Francisco, with group ride thereafter! • What we learned from riding Mauna Kea • How to pace a high elevation climb • What to wear when climbing Mauna Kea • What type of bike to ride for Mauna Kea • Do you need multiple bikes for Mauna Kea? • What gearing is best for Mauna Kea? • Nutrition plan for Mauna Kea • How to avoid back pain when riding • What gearing do you actually “need” for cross racing? • How to follow a training plan when traveling • Which trainer is best to use when traveling? • What power meter is best for traveling? • What workouts maintain fitness when traveling? • Passing and singletrack etiquette for bike racing • Is it okay to bump another racer? • Should you let a faster rider by on single track? • 5 strength training exercises for cycling
Oct 25, 2017
Special Guest: Matt Lieto on Grinduro and Mauna Kea - Ask a Cycling Coach: 123
00:59:43
Professional triathlete and IRONMAN commentator, Matt Lieto, and your podcast hosts recorded a special episode to chop up Grinduro, one of the most interesting races on the calendar that you need to know about, and their preparation for one of the toughest climbs on earth, Mauna Kea. Topics covered: • Triathlon and gravel racing • A triathlete’s take on The Downieville Classic • What makes Downieville unique • Why training with bigger tires can make you faster on race day • The thing you should focus on in technical terrain • How triathletes can get more comfortable on the bike • What is Grinduro? • A new racing format we should all know about. • Race strategy for Grinduro • How to pace yourself during Grinduro • What gearing to use for Grinduro? • Which bike is best for Grinduro? • Nutrition tips for Grinduro • What you need to know before racing Grinduro • Paceline etiquette • Raceday morning mistakes to avoid • Why Chad dropped Nate at Grinduro • A trick to getting faster Grinduro stage times • Pros chasing KOMs in The Tour of California • How triathletes have an advantage over cyclists • How to prepare for the longest climb in the world • What you need to know before climbing Mauna Kea • What gearing is best for Mauna Kea • What clothing do you need to bring for Mauna Kea • How to pace yourself for Mauna Kea • How to pace yourself in high elevation • Feeding strategies for Mauna Kea • Do you need ride support for Mauna Kea? • How to avoid dehydration when climbing Mauna Kea
Oct 21, 2017
Special Guest: Andrew Talansky on His Move to Triathlon - Ask a Cycling Coach: 122
00:56:25
Andrew Talansky is one of the most successful American cyclists in history with a win at The Criterium du Dauphine, top ten Grand Tour finishes, domestic tour wins and national championship titles to his name. At 28 years old, some would say he has his whole road racing career ahead of him, but he's changing gears – the most successful American pro cyclist in recent times is moving sports to triathlon. We sat down with Andrew at the IRONMAN World Championships to discuss what a road cyclist needs to do when he transfers to Triathlon. Topics covered in this episode: • Why Andrew Talansky left pro cycling • The demands on the pro peloton • What it's like to ride in the pro peloton • How to mentally deal with a bad crash • How triathletes can be more valuable for sponsors • Does Andrew expect to have the fastest bike splits in triathlon? • What are Andrew Talansky's running abilities? • How Andrew Talansky plans to become a fast swimmer • How Andrew Talansky plans to build up to IRONMAN full distance races • What triathlons is Andrew Talansky planning on racing? • Why Andrew Talansky has an advantage in triathlon • What cyclists need to consider when moving to triathlon • How to get more comfortable on a TT bike • What bike will Andrew Talansky use in triathlon • Andrew Talansky's nutrition plans for triathlon • Why triathlon is more advanced than road racing • Why having one coach for triathlon is better than three • How cyclists can avoid injury when transferring to triathlon • What Andrew Talansky's diet is like
Oct 18, 2017
How an Age Grouper Qualified for Kona - Ask a Cycling Coach: 121
00:43:01
We sat down with Emmet Kelley, a triathlete from Ireland, to learn every detail about how he trained and qualified for IRONMAN World Championships in Kona. Topics covered in this episode: • How qualifying for Kona works • Which events should you pick to maximize your chances of qualifying • What type of swim, bike and run splits would you need to qualify for Kona • How to optimize your bike equipment • How to follow a training plan with a busy schedule • What made the biggest difference for Emmet
Oct 12, 2017
Levi's Gran Fondo, Century Preparation, Peak Power, + More - Ask a Cycling Coach: 120
01:13:08
• TrainerRoad's Product Manager mixing it up with the pros! • TrainerRoad athlete Liz Lyles' IM Chattanooga win • IRONMAN World Championships TrainerRoad plans • The podcast hosts are going to climb Mauna Kea! • Levi's Gran Fondo recap • How to train for Levi's Gran Fondo • What to know about the Levi's Gran Fondo course • How to recon a remote course • How to pace a long day in the saddle • What is a "passhole"? • 10 best tips for Levi's Gran Fondo • How to train between back to back big weekends • Cold weather riding footwear options • What causes your peak power to drop? • Why has fasting quit working? • How to change your BMR • Do electronic muscle stimulating systems work? • How to overcome a fear of swimming • Swimming lessons for adults
Oct 08, 2017
Live from Interbike with Special Guest, Dan Empfield - Ask a Cycling Coach: 119
00:47:42
In this special episode we spoke with the God Father of triathlon innovation, Dan Empfield, at Interbike in Las Vegas, NV. Topics covered in this episode: - How triathlon wetsuits came to exist - What caused TT bikes to be designed as they are - The two most important bike fit measurements - How gravel racing could affect triathlon - How to know if a TT bike fits you before you buy it - How to avoid neck pain in aero position
Sep 25, 2017
Cross Vegas Preview with Special Guest: Keegan Swenson - Ask a Cycling Coach: 117
00:50:12
Keegan Swenson (Cannondale 3Rox), #2 ranked pro XC racer in the USA, joins us for his take on cyclocross and a preview of Cross Vegas. Topics covered in this episode: • What makes pro athletes different from the rest of us • Keegan Swenson's power data • Pre-race warmups for cyclocross • Pre-race "leg openers" for the pros • Tire choice and bike setup for grass cyclocross courses • Pedal setup for cyclocross racing • How to pace Cross Vegas and other cyclocross races • How to know if you should ride or run through obstacles • How to pop a tire onto the bead in an emergency
Sep 22, 2017
Cross Vegas Review with Special Guest: Keegan Swenson - Ask a Cycling Coach: 118
00:51:40
Keegan Swenson joins the hosts to review their race performances at Cross Vegas, sharing a lot of insight we never knew. Topics covered: * How to race with a bent derailleur hanger * The one thing you shouldn’t do right before a race * Why your disc brakes may be rubbing * How much aggression is okay in cx? * How to get a good start, even from the back of the pack * How to know when to make passes and when to wait * How to know if you should ride or run stairs? * How to not clip your pedals on stairs * How to remount smoothly in a turn * When bunny hopping barriers is a bad idea * Tips for making it through a sand section * How to drift turns on a CX bike * What your tread can tell you about how your bike will handle * What it takes to get a UCI point in cyclocross * Chad, Nate and Jonathan’s results at Cross Vegas * The key that most amateur CX racers are missing * How to know if your race is over, or if you can salvage it * What makes a good single speed course? * How to beat somebody with a higher power to weight ratio in CX
Sep 22, 2017
3 Types of Motivation, How Long Does Fitness Last, Beginner Crits & More - Ask a Cycling Coach: 116
01:27:44
• Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, at Rapha Cycle Club in San Francisco, CA! • XC MTB suspension setup guide • What motivates you to race? • How to use your off-season wisely • How long does fitness last? • Should you use a full suspension MTB on the trainer? • Which pedals should you get? • How to win a crit for first-time riders
Sep 13, 2017
More Carbs = More Speed, Cold Weather Tips, Power Data from the Pros - Ask a Cycling Coach: 115
01:13:13
• Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, @ Rapha Cycle Club in San Francisco, CA • How more carbohydrate actually improves performance • Updated mobile apps! • Depleted glycogen stores vs. skipping breakfast • What it takes to win Park City Point 2 Point (beat the best XC racers in the country) • Can CX training replace Base training? • Is cold training as important/beneficial as heat training? • Gear and strategies for cold weather riding • What is muscle "activation"? • Is smooth pacing in CX a bad idea?
Sep 05, 2017
How Much Racing Is Too Much, Rest Intervals, Crossfit & More - Ask a Cycling Coach: 114
01:08:25
- Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, @ Rapha Cycle Club in San Francisco, CA - Nate's new MTB - "Park City Point 2 Point" MTB race - New cyclocross plans! - How to fix shifting problems on a smart trainer - Is precision during rest intervals important? - Can you do too many or too few races in a season? - Cyclocross in the Crossfit games!?
Aug 30, 2017
Different FTPs, Bike Fits, Visualization and More! - Ask a Cycling Coach: 113
00:55:27
• Live podcast recording at Rapha Cycle Club in San Francisco Nov. 4! • Why Breck Epic is one of the hardest races in the world • Nate's new approach to nutrition • Should you have different FTPs for different circumstances? • How focus and motivation can improve your performance • Is visualization damaging or enabling? • How to know if your helmet is ruined • How bike fits work and how to pick the best one • Do sugar coated pills hurt fasted training?
Aug 21, 2017
Transitioning to CX Season, Trainer Maintenance, Brick Workouts & More - Ask a Cycling Coach: 112
00:56:10
• How to transition to cyclocross season • The effects of humidity on heat training? • Could the Trek Domane be a gravel bike? • Should you maintain your smart trainer? • Can you skip base training if you are fat adapted? • Can you shortcut to peak fitness if a race schedule changes? • Tips for endurance mountain bike racing • Can you use ERG mode during an FTP test? • How to make yourself a sprinter • Are brick workouts really worth it?
Aug 14, 2017
Singletrack 6 - Recap - Ask a Cycling Coach: 111
00:44:04
The dust has settled and Coach Chad, Jonathan and Nate share their final thoughts on Singletrack 6. Topics covered in this episode: - How to travel to a race on a budget - The effects of a concussion - How to recover from a concussion - Ideal bike setups for cross country racing - What is the best bike for technical XC racing - How to decide between a hardtail or full suspension MTB - What your pace has to do with cramping - How to ramp TSS for a stage race - Marginal gains for Hydration Packs - Does heat training pay off? - Daily pacing for a stage race - The logistics of a stage race - Tire choices for the interior of BC - Should you use a hydration pack for XC racing? - Marginal recovery gains during a stage race - How to recover from a stage race - How MTB recovery differs from road recovery
Aug 07, 2017
Singletrack 6 - Stage 5 - Ask a Cycling Coach: 110
00:12:51
Stage 5 of Singletrack 6 took an unexpected turn. Tune into this super quick episode to see what we learned. Topics covered in this episode: – Maintaining focus even when the trail is easy – Why you should never feel ashamed of walking a technical section
Aug 01, 2017
Singletrack 6 - Stage 4 - Ask a Cycling Coach: 109
00:34:21
The Queen Stage is in the books! Only two stages left of Singletrack 6, but does Jonathan have two stages left in him? Topics covered in this episode: • Using a power meter for mountain bike racing • How to deal with blisters on your hands from mountain biking • Why you are getting flat tires • Using the experience of smart trainer on the trail • The aggressive demands of an XC Stage race • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 5 preview
Jul 31, 2017
Singletrack 6 - Stage 3 - Ask a Cycling Coach: 108
00:43:47
Stage 3 was the highest stage yet and nearly 100% singletrack, and Coach Chad is back! Topics covered in this episode: • Big pre-race breakfast or constant snacking: which is best? • Pacing in a fast group • How to adjust your race strategy for a bad start position • Things to consider when receiving info about a course • How to manage fear in a race • Avoiding flat tires in rocky terrain • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 4 preview
Jul 30, 2017
Singletrack 6 - Stage 2 - Ask a Cycling Coach: 107
00:32:27
Stage 2 started hard and remained technical throughout with plenty of riders being caught out by rugged terrain and technical climbs. Topics covered in this episode: • How to manage a hard start in a race • Dealing with dusty conditions • Regrouping after a mid-race setback • How to carry momentum in technical terrain • How to pass and get passed on singletrack • A trick to help you gain time on climbs • How to provide good rider support • Chad's plan for cramp management • Stage 3 preview
Jul 29, 2017
Singletrack 6 - Stage 1 - Ask a Cycling Coach: 106
00:53:09
Stage 1 is done & dusted, and it left its mark with some serious shake-ups moving forward. Topics covered in this episode: • How not to start a race • Is pushing hard for position early in a race really worth it? • Making steep climbs manageable • Things to remember in technical descents • How did Nate's tire choice end up? • How to tackle steep and loose descents • How to change your mental state mid-race • The host's nutrition strategies • Managing cramps, and how to avoid them • Stage 2 preview
Jul 27, 2017
Singletrack 6 - Race Preview, Stage Race Prep & More - Ask a Cycling Coach: 105
01:22:12
• Upcoming daily podcasts! • How training for a technical MTB race is different • How to overcome fear on a mountain bike • Different ways to taper for a race • The best way to fly with your bicycle • How to plan transportation for your stage races • How to recon a foreign route from afar • What tires should you pick for Singletrack 6 or a technical MTB race • How to know if you should carry a hydration pack or not • What are tire plug kits? • Conditions you should monitor for a stage race • How to plan meals & nutrition for a stage race • How to pace a 6-day stage race
Jul 25, 2017
How to Read a Race, Get Upgrade Points, and How to Build Bike Skill - Ask a Cycling Coach: 104
01:06:45
• Why maple syrup could be good mid-ride fuel • Pacing a mountain bike TT • How to manage performance on a hot day • Why even XC riders should go ride lifts at a bike park • How to fit training into a busy vacation • The UCI tire width rule that you need to know about • Are night lights keeping you from recovering? • Should you train during high ozone warnings? • Are goosebumps a bad sign when training? • The daily schedules of Nate, Chad and Jonathan • The pros and cons of racing in combined category races • How to read a race and know your competition • How to get upgrade points for your next race
Jul 19, 2017
How to Get Faster with Heat Training - Ask a Cycling Coach: 103
00:59:56
Take a deep dive into heat training to learn how it can make you a faster cyclist in hot and cool conditions. - How much does heat affect cycling performance? - What temperature is ideal for heat training? - How to control the temperature of your training environment - Is it better to heat train in humid or dry environments? - How sweating cools your body and how to increase your sweat rate - Should you train at a lower intensity in the heat? - How heat training improves performance - Can heat training improve VO2max? - How to make your sweat more efficient - Hormonal benefits of heat training - Does a post-ride sauna session have the same effect as heat training? -How long do the effects of heat adaptation training last?
Jul 15, 2017
How to Get Faster Watching the Tour, Why Fit People Burn More Calories - Ask a Cycling Coach: 102
00:56:45
• Why do you want to eat more during rest days or weeks? • Should recovery rides feel hard? • Why are you not good at long climbs? • Bike setup, pacing and technique to make you a faster climber • What is the best way to increase short power? • Is peak power what matters most in a sprint? • Omniums vs. stage races • Omnium strategy • How to fuel during a stage race • Does needing to get out of the saddle mean your workout is too hard? • When is it okay to sprint in the saddle? • How to learn as much as you can while watching the Tour de France. • Is riding zone 2 while watching the tour a waste of time? • Should your workouts be as hard as your races? • Why do you burn more calories when you get fitter?
Jul 08, 2017
Epic Rides Carson City Off-Road – Race Recap, Heat Management & More - Ask a Cycling Coach: 101
01:05:34
• Epic Rides Carson City Off-Road recap • How to pace a long MTB race • How to save energy in a mountain bike race • The effects of extreme heat on human performance • How to rebound from overheating • Hydration strategies with aid stations • How to avoid cramps on the bike
Jun 27, 2017
Epic Rides Carson City Off-Road – Race Prep, Course Recon & More - Ask a Cycling Coach: 100
01:02:49
• Epic Rides Carson City Off-Road course preview • How to prioritize races • How to set a time goal for an MTB race • What to know before you pre-ride a course • When should you time your course recon? • What is "sessioning" and how to use it • How to find good lines through a turn or obstacle • Is carb loading effective? • How to fuel before a race • How to stay positive during a tricky course recon
Jun 14, 2017
Shortcuts to Fitness, Sleep Hacks and How Elevation Really Affects You - Ask a Cycling Coach: 99
00:58:36
• Will taking 3 days off in a row hurt your fitness? • Can you fit two weeks worth of training into one? • Why you can't complete long intervals • Sleep hacks • How much does elevation really affect you? • Can you take a week off between training phases? • Does your training improve with a more expensive trainer? • How to treat saddle soreness • What is the difference between saddle sores and saddle soreness
Jun 13, 2017
TrainerRoad Podcast – Lost & Found Gravel Grinder Recap - Ask a Cycling Coach: 98
01:08:16
• What to know before you race the Lost & Found Gravel Grinder • Should you warm up before a gravel race? • How to know if positioning is key for your race • How to improve your positioning quickly • What bike should you use for gravel racing? • Accessories and tools to carry in a gravel race • How to pace a gravel race that starts with hard climbs • What tires are best for gravel racing? • How much pressure to run in your tires for gravel racing • Are dropper posts valuable in gravel racing? • How to know if you should stop at aid stations or not • Group tactics in gravel racing • Should your nutrition plan change for gravel racing? • How to race a criterium with a lot of turns • How to "feel out" a pack of unfamiliar racers
Jun 12, 2017
Coach Chad's Giro Recap, Pacing for XC Racing, and Previewing Lost & Found - Ask a Cycling Coach: 97
01:13:35
• What Coach Chad learned from his trip to The Giro • What Nate has learned about geometry and bike setup • How to build corner speed • How to pace an XC race • Lost & Found Gravel Grinder preview • What to carry with you during a gravel race • Best bike setup for a technical gravel course • The coach's strategies for race day • Nate's calorie counting tips
May 30, 2017
Recovery, XC Racing Metrics, and Training for a Crit/TT - Ask a Cycling Coach: 96
01:02:07
• Is walking your dog recovery? • Is a carbon, full-suspension XC bike worth the cost? • How to fit your training into lunch breaks • Is active recovery actually better than complete rest? • How to train for “Knife Fights”, or how to be a serious threat in criteriums • How to adjust your plan to fit in big weekend workouts • What metrics should you track in a mountain bike race? • How to break through a wall of resistance on a smart trainer • How to train for TTs, The Coach’s TT challenge • Are warm downs effective? • Will taking 3 days off in a row really hurt your fitness?
May 21, 2017
Mixing Low/High Volume Plans, Triathlon Discussion, and Training for Crit/CX-Ask a Cycling Coach: 95
01:02:41
• How to train for criteriums • The best way to train for cyclocross • How to pace a long time trial or bike split • Does riding the trainer cause unique injuries • How to mix low-volume and high-volume training plans • What the coaches look for in their power files • Aerodynamic advantages for triathlon • How to use road shoes in triathlon • Nate, Chad and Jonathan's TT challenge • Are cool downs beneficial?
May 13, 2017
DEXA vs. BodPod, Lactate Discussion, Managing Outdoor/Indoor Training - Ask a Cycling Coach: 94
00:56:15
• DEXA vs. BodPod • Knee pain rehabilitation for cyclists • Coach Chad is going to The Giro! • Is lactate a myth? • What causes pain during a hard effort? • Is it more important to hit your power goals, or stay in aero position? • How to train indoors in a hot environment • Should you wait to take an FTP test after rehabbing from an injury? • Do smart trainers measure power differently than power meters? • Should triathletes train like roadies in the off season? • How to balance massive weekend rides/races with a training plan
May 08, 2017
Coach Chad's Fasted Training, Nutrition, and Getting Through Hard Workouts - Ask a Cycling Coach: 93
01:06:17
• Coach Chad's fasted training • Why just riding inside or just riding outside is not the best approach • Nate's high calorie experiment • Counting calories for cyclists • Why replicating your event's distance is not necessary, but can be beneficial • Nutrition's role on long rides • How to pace a road race that starts with a long climb • How to stay strong during a hard workout • How to psychologically prepare yourself for a hard workout • Does coffee dehydrate you? • Should you skip base if you have already been riding a lot?
May 02, 2017
Lost & Found Planing, Focusing on Weight vs. Raising Power, DEXA Scans - Ask a Cycling Coach: 92
01:17:52
• Nate's sleep study results • How sleep can affect your performance on the bike • Are allergy drops worth it? • Muscle biopsy update • Lost & Found Gravel Grinder race plans • DEXA body fat scan results • How to know if you should keep losing weight or just focus on raising power • What to do if you don't have enough time to complete your scheduled workout • How to cram for a Half IRONMAN • How to prepare for Silver King Leadville • Should you follow a high volume plan? • How to balance running and cycling • How to break through a plateau in fitness • Are group rides bad for your training? • The benefits and drawbacks of endurance bikes • Should you adjust your FTP depending on the workout? • How to get better at VO2 and high intensity workouts • How to psychologically train for hard workouts
Apr 21, 2017
Special Guest: Clif Bar Team's Pete "Thor" Morris - Ask a Cycling Coach: 91
01:14:03
• TrainerRoad is hiring! www.TrainerRoad.com/jobs • Athen's Twilight Criterium preview • Criterium race strategy • How to know if you should get in a breakaway or not • How to make a breakaway stick • How to know if your breakaway will last or not • When should you take a pull? • How long should your pulls be in a group? • Tactics to reposition yourself in a group • Criterium tactics for triathletes • How you should race if you are a Cat 5 • How to stay safe in a group • How triathletes can put roadies in the hurt box • How to prepare for "The Death Ride" • How to pace a big day in the mountains • What to eat during a sportive or gran fondo • Why simply riding at your FTP may be a bad way to get to your goal • How to trend your fitness toward an FTP goal
Apr 12, 2017
Muscle Biopsy, to Lose Weight or Build Power, Nutrition for Racing - Ask a Cycling Coach: 90
01:03:50
• Our new training tool! chillow.trainerroad.com • Nate's weird anti-snoring test • Muscle biopsy update • How to pick your races based off of your strengths • Are power meters valuable on mountain bikes? • Should single speed MTB riders use power meters? • When should you try to lose weight and when you should try to build power • When and what should you eat before a race • What type of food should you eat when riding? • How to adjust your training plan for a work trip • Is it bad to stick to a single race course? • How to branch out and find races that fit your skills • The best way to get slow in the summer • The benefits of being a fast swimmer in triathlon • How to know when to put more focus on a specific triathlete discipline • How to adjust your training for time off • Should your bike move side to side on the trainer? • How to have a smooth pedal stroke
Apr 04, 2017
Nate's Training Update, Elevation Training, Heart Rate as a Metric - Ask a Cycling Coach: 89
01:16:14
• Nate's sleep study • H24 Camp recap • How to know when to change your A-Race • New Build and Century Plans • How to train with a broken collarbone • What effect does elevation training have on your body? • How to use elevation training properly • How to breakthrough a mental ceiling • When should triathletes use a road bike? • Are deep section wheels really that bad in crosswinds? • What is the ideal wheel setup for climbs • Is riding at night a good way to adapt to a lack of sleep? • Why you should get rid of your heart rate monitor (for racing, at least) • Should BMX racers train indoors? • How strong are BMX racers? • Can you train threshold and VO2max in the same workout? • Is FTP really "hour power"? • How to hit the apex of a turn
Mar 28, 2017
Special Guest: H24 Cycling Director Phil Mooney - Ask a Cycling Coach: 88
00:36:45
• How to form a cycling team • What is the role of a Director (Directeur Sportif, or DS)? • What is the objective of a team camp? • How to structure a team camp like the pros • What type of rides should you plan for a team camp • Should your training camp be at high elevation, or low at sea level? • How to select races as a team • How to select which racers will go to a race • How to form a race strategy • What to do if your race strategy has fallen through • How to perform a perfect leadout for a sprint finish • Team tactics for sprinting • Tips for riders from successful directors • Tips for team directors • How to race as a team • How to be valuable to a race team as a racer • How to race if you don't have a team • What a team should do if they don't have a director • Should you have a team captain, and what is their role?
Mar 25, 2017
Mental Recovery from a Crash, Standing on the Bike, Using Data as a Cyclist- Ask a Cycling Coach: 87
01:12:22
• Strategies for how to recover mentally after a crash • How to transfer your indoor fitness outside • What type of fitness you should expect in the Base Phase • Is riding out of the saddle bad? • How to feel comfortable out of the saddle • What are the benefits of standing while pedaling? • How to train for Epic Rides Whiskey 50 • How to get structured training if you don't have a trainer • Are lab tests worth it? • What makes data usable as a cyclist? • Is it better to train late at night and risk a poor night's sleep? • How to train with a busy schedule • Can you use a smart trainer without plugging it in? • Is it bad to do extra intervals when feeling good? • What to expect if you are just getting started with bike riding • How does female fitness compare to male fitness? • How to hit your power targets outside
Mar 19, 2017
Dropper Posts, to Focus on Strengths or Weaknesses, Adjusting Crank Length - Ask a Cycling Coach: 86
01:12:09
• Is it normal to have your wheel lift off the ground in a sprint? • Should you buy a used power meter? • Are dropper posts beneficial for road riding? • What sports drinks have low sodium? • How much sodium should your drink mix have? • Should you focus on your strengths or weaknesses? • What are "limiters"? • How to train for punchy road races • The best way to train for 2017 USAC Road National Championships • Is it a good idea to do hard efforts at the beginning or the end or a long ride? • Is road riding good training for mountain bikers? • How to best train for mountain biking • What crank length is best? • What should you know before you change your crank length • How to know if you are fatigued, ill, or training too hard • Our best descending tips for road racing
Mar 16, 2017
Mental Fortitude, Changing Duration of Plan, TSS Change in the Build Phase - Ask a Cycling Coach: 85
01:04:24
• How to check your equipment after a crash • How to know if your carbon frame is broken • The effects of mental fortitude on racing • How to shorten your training plan • How to lengthen your training plan • What tires should you use with FLO wheels? • Recovery techniques for stage racing • Should you prioritize one training phase over another? • Tips for training young athletes • How to pace an ultra endurance event • How to do form sprints • How to deal with the increase in difficulty from one training phase to another • Why does TSS drop in the build phase?
Mar 11, 2017
Nate Takes a Tumble, Training After Your a Race, and Balancing Disciplines - Ask a Cycling Coach: 84
01:14:35
• Nate's Chico Stage Race Report • How to fit in group rides or races into your training plan • Is it normal to feel fatigued when returning to training after an A Race? • Should you skip base training after an A-Race? • How to break through a plateau • Is it bad to repeat your base phase if you don't have a specific race in mind? • How to adjust your training for illness or injury • How to balance road and MTB racing • Can you balance triathlon and enduro racing? • Is taking in protein a good idea on the bike? • How to develop a tapering strategy • How to eat during a recovery week • Is wireless braking on the horizon?
Mar 05, 2017
Fitness for Crits, Surviving Stage Races, and Training for Duathlon - Ask a Cycling Coach: 83
01:14:58
• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days • How to prepare for a mountain bike stage race • The best way to train for Dirty Kanza • Should you train differently for shorter TTs? • Is it bad to pause a workout and return to it later in the day? • What's the best way to train for Leadville? • How to use TrainerRoad for Duathlon training • If you could only do one workout each week and wanted to raise your FTP, what should you do? • Should you correct a left/right imbalance? • Is it normal to have a difference in power from your power meter to your smart trainer?
Feb 22, 2017
Road vs. Crit Racing With The Clif Bar Team - Ask a Cycling Coach: 82
01:05:35
• How to train for criterium vs. road racing • The importance of addressing limiters for road racing • How to discover and address limiters • What off-the-bike training is helpful for road racing • How your kit changes from crit racing to road racing • How to dress for road racing • Skin suits vs. bibs/jersey • Road vs. crit helmet selection • Gloves or no gloves? • Aero bikes vs. climbing bikes • Crit vs. road specific drivetrains • Deep section vs. shallow wheels • Best handlebar choices for road racing • Bike setup tips for road racing & crit racing • How to know which road race to select • Team tactics in road racing • What strategies apply to heavy vs. light racers • How to properly take a feed in a feedzone • How to handle a mechanical in a road race
Feb 20, 2017
The Day Before Your Race, Training Twice per Day, Private vs Public Data - Ask a Cycling Coach: 81
01:04:39
• TrainerRoad Podcast Ride Day! • What are "openers"? • How to train the day before a race • How to train if you don't plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad & Jonathan • What our ideal training setups are • What is the best trainer table? • What are the best headphones to use on the trainer? • How does your true VO2Max compare to a suggested one provided by your Garmin? • How to train for sprints • Is it wrong to ride hard early in the year? • Can training twice per day make you faster? • The best cycling / triathlon kit for tall people • Is there a placebo effect to the big ring? • Should you keep your training private, or share it publicly?
Feb 07, 2017
Nate's ISRAMAN Experience, Lower Intensity Can Be Harder, Yoga/Stretching - Ask a Cycling Coach: 80
01:09:05
• Nate's ISRAMAN performance • ISRAMAN Review • What's the best way to shave your legs? • Is it necessary to take time off between training plans? • Why lower intensity work can feel harder than high intensity • How to deal with a week off from training • How skiing affects your training • Cross training for cyclists in the winter • Best cycling computer mounts • How to mount your phone to your Garmin mount • Does Yoga help cyclists? • How to effectively use stretching for cyclists • Is Soylent a good idea for endurance athletes?
Feb 01, 2017
Crossfit and Cycling, Lean Muscle for TT, and to Train with Erg Mode or Not-Ask a Cycling Coach: 079
01:00:39
• Crossfit and FTP Testing • Which gearing is best for big climbs? • Is expensive cycling kit worth it? • How to prepare for a multi-day stage race or camp • How to avoid numbness from your saddle • How to find the perfect saddle • Does increasing lean mass make you a better time trialist? • How to train throughout the year if CX is your only goal • Is it better to get a low-cost smart trainer, or an expensive standard trainer? • Does ERG mode give you a better workout? • How to add on more training to Sweet Spot Base
Jan 23, 2017
VO2 Max & RMR Test Results, Cramming for an Event, and TT Bike Position- Ask a Cycling Coach: 078
01:10:03
The Nate episode! • Nate, Chad and Jonathan's VO2 max & RMR test results • How to prepare for physiological testing • Nate's racing ISRAMAN! (full-distance triathlon in Israel) • How to cram for a big event • How to pace an IRONMAN • How to adjust your TT bike position for optimal power • Mountain bike racing in the mud • Testing ideas to heal sore legs
Jan 16, 2017
Physiological Testing, Cadence Discussion, and Improving Your Watts/Kg - Ask a Cycling Coach: 076
00:54:53
• Chad, Nate and Jonathan’s physiological testing • How to test your metabolic efficiency • What is the ideal cadence? • Does dry needling help sore knees? • How to boost your immune system to avoid illness • Why does your smart tainer seize up? • Should you train before an FTP test or just get right into it? • Do spin classes make you a faster cyclist? • How to balance weight training with cycling • Do mountain bikers and cyclocross riders need a strong upper body? • What is the best training approach to improve your power to weight ratio? • Should cyclists practice “bulking”? • Should you use ERG mode during short, intense efforts? • How hard should your sprint intervals be?
Jan 09, 2017
MET Results, Discussion on Peaking, and Testing for Genetic Limitations - Ask a Cycling Coach: 077
01:04:59
• What is metabolic efficiency testing? • How to know how much fat you are burning • Coach Chad, Jonathan and Nate's MET results • Does every athlete's threshold reside at 4mmol/L? • Which trainers are the quietest? • What to do after you reach peak fitness • Can you you maintain a peak for a whole season? • Do oval chainrings make a difference? • Should athletes calculate their caloric burn differently? • Which build plan should you pick: short or general? • How to know if you've had a bad test or if you've lost fitness • What to do if cadence drills don't allow you to hold your power targets • How to become a better climber • How to keep your cycling shoes fresh • What trainer is best for mountain biking? • What testing can help you understand your genetic limitations? • What power-to-weight ratio can you achieve?
Jan 08, 2017
Setting Goals, Benefits of a Proper Bike Fit, and Peaking Twice - Ask a Cycling Coach: 075
01:04:07
• How to review your year and set goals • Do slow twitch fibers need more recovery time than fast twitch? • How long do the effects of supercompensation last? • Is running good cross training for cyclists? • When to apply chamois cream • How big of an effect can your bike fit have on your power output? • What should you do if you have a left / right imbalance? • Do antibiotics affect FTP? • Is it better to be consistent or go all out during VO2 intervals? • How to plan a season with two peaks • What is the difference between weaknesses and limiters? • How to adjust your training for single speed racing • Why are over-unders so hard?
Dec 25, 2016
Kit Etiquette, over Training Discussion, Racing and Training in the Heat - Ask a Cycling Coach: 074
01:10:29
• Cycling kit etiquette • Is it wrong to wear a championship jersey when training? • What type of garmin should you use in cyclocross? • Is it bad to smell like ammonia when working out? • How to deal with sweat in your eyes • What is the best sunscreen to use on the bike? • How to tell if you are just tired or experiencing chronic fatigue syndrome • What is the difference between over training and Over Training Syndrome • Do massages make you slower? • What type of massage is best for cyclists? • How to train for RAGBRAI • What type of training should you do for a big, non-competitive event? • Should you use a wheel block? • How to level your bike on the trainer • How to control your fan while on the trainer • How to adjust your training plan if you are sick • What is the best way to prepare for a hot race? • Does heat training make you faster? • Can you build power and lose weight at the same time? • What to record in a training diary
Dec 18, 2016
Does Warming up Work, Mental Strength, and Your Fitness in the Off-season - Ask a Cycling Coach: 073
01:16:29
• Chainring sizes explained • How to deal with a saddle sore • Do warmups actually work? • Do high fat diets drop your FTP? • Why are our bodies not dependent on fat all the time? • How to do 'spinups'? • How high of a cadence should you be riding at? • What to do if your bike can't be used with a normal trainer • What is maltodextrin? • Does sugar intake halt fat adaptation? • Chad, Nate and Jonathan's most dreaded workouts • The effects of mental fortitude and optimism on performance • Should you have an offseason FTP and weight goal? • How to trend your fitness during the offseason • How to adjust your training plan for vacation or travel • What exactly is "high intensity"? • Should you wear knee warmers inside? • Are knee warmers better than leg warmers? • Why don't the pros use leg warmers? • Is Nate's nasal surgery helping him recover?
Dec 12, 2016
Cyclocross Discussion, How Much Time It Takes to Peak , and VirtualPower - Ask a Cycling Coach: 072
01:10:03
• Mud cyclocross tips • How to take a run up • Are 11-speed quick links reusable? • How high can your power-to-weight ratio be? • How to train for Leadville • How long does it take to regain peak fitness? • Why do you smell like ammonia after a hard workout? • How to add extra training stress to your training plan • Is it necessary to do a spindown with PowerMatch? • VirtualPower explained • How to get accurate data with VirtualPower • How to know if your FTP is too low • How to overcome a plateau in fitness • What to do during a recovery interval • What upgrades make you fastest?
Dec 11, 2016
Short Training For Long Races, The Cadence Debate, Tapering & More - Ask a Cycling Coach 71
00:57:25
• Is commuting bad for training? • How does swimming affect rest and recovery? • Do short workouts do anything for long distance racing? • Does pushing a heavy gear make you faster? • How to figure out what gearing you need • Does baking soda make you faster? • How Xterra training differs from typical triathlon training • How to train for Lotoja • How to taper for an event • How to maintain cycling fitness while training for a marathon • How to clean your drivetrain • Does giving blood hurt performance? • Do you need a fan when training in a cold environment?
Dec 02, 2016
How Marijuana Affects Training, Overtraining, Is Caffeine a PED & More - Ask a Cycling Coach 70
01:08:35
• Is caffeine a performance enhancing drug? • What drugs are and aren't allowed for cyclists? • Can marijuana make you a faster cyclist? • Does sugar intake affect aerobic fitness? • Will a gel nullify the effects of a fasted ride? • Is a z2 ride ruined by intervals? • How to get extra out of your intervals • Whose voice is behind the workout text? • Does splitting a long ride into two separate rides change its effect? • Is it better to train in your aero position or upright? • How to know if you are training too much • How to transition from race season to base season • Is it normal to feel like you are slower when starting training after time off? • Is it better to prolong the base phase if you want to lose weight?
Nov 29, 2016
Power Zones vs. Heart Rate Zones, Normalized Power Explained & More - Ask a Cycling Coach 69
01:02:10
• Can you replace a workout with a commute? • Does commuting count? • Does an espresso shot negatively impact my morning workout? • Are power zones different than heart rate zones? • Which is best, power or heart rate? • If you have to skip a workout, how do you choose which workout to skip? • Is it bad to train more than prescribed? • How to not get dropped • How to improve your climbing • Why do different apps give me different power readings? • How does TrainerRoad calculate Normalized Power (NP)? • How to do single leg drills without clipless pedals • Should you skip pedaling drills? • Are rollers bad for your training? • Which type of workouts should you do on rollers? • Bike setup changes that warrant a new FTP test • Fasted training explained • Should you eat sugar on every ride? • How to lose weight during base training
Nov 23, 2016
Strength Training, Planning an MTB Season, Base Training & More - Ask a Cycling Coach 68
01:06:36
• How to fix tight hips for cyclists • What is dry needling? • How to use your off-season wisely • Should you use a mountain bike on a cyclocross course? • How to plan a season of mountain bike racing • Which is tougher: east coast or west coast? • How to train for XC • How to plan your training for cyclocross • Sweet Spot or Traditional Base? • High intensity or low intensity for base training? • Is it bad to ride hard on the weekends during base training? • How to integrate weight training with your cycling • Are there any benefits to alcohol for performance? • What is polarized training? • How to avoid burnout • Bulletproof Coffee Recipe • What does ‘grass fed’ actually mean? • Nate’s steel cut oats recipe • How to make oatmeal in a rice cooker. • What type of oatmeal is best for performance? • Should athletes use margarine? • Is it possible to get different FTP test results using different formats? • Which testing format is best for time trialists? • The difference between FTP and stamina • Can you hold your FTP for 60 minutes • How mental fortitude affects your performance • How Bad Do You Want It - https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418 • How to adjust to avoid jet lag for athletes • How to avoid the downsides of flying for athletes • Why North American mountain bikers aren’t as fast as Europeans • Should you skip your workout when you’re sick? • How to know if you should skip a workout or adjust the intensity • How to minimize the effects of a sickness • How to train for a hilly IRONMAN course • How to pace an IRONMAN • Is it normal to see your heart rate increase every interval? • What does an increased heart rate mean? • How to prepare for a stage race • What is the best way to train for ultra endurance racing? • How to train for the Hoodoo 500 • How much fitness will you lose in four weeks of no training? • How to come back after an injury
Nov 15, 2016
Muscle Soreness Discussion & Various Racing and Training Suggestions - Ask a Cycling Coach: 067
00:51:12
• Should you not train with sore muscles? • Is soreness a sign of fatigue? • How to reduce soreness • How to train for a stage race • Is it best to train for a TT or the road race in a stage race? • Does non-alcoholic beer hurt recovery? • Can you skip base training? • How to know if you have a good aerobic base • How to train for two peaks in one year • How to train for an IRONMAN with road racing • Can you use TrainerRoad outside? • How to follow a TrainerRoad workout outside • What is the best workout for a half ironman and a full ironman • Do you need to replicate your goal event in training? • Is just doing one workout efficient? • How to use one power meter on different bikes • The easiest power meter setup you can get • Do larger riders need different training plans? • Training for clydesdales • Racing strategy for clydesdales • How to save energy during a criterium • How to know which category you should race • Will training on a cyclocross bike not transfer to a road bike? • How bike geometry affects your training • What is the difference between a cyclocross bike and a road bike? • What makes a good road racer? • How to prepare yourself physically and mentally for a road race • Road racing strategy • How to become a great road racer
Nov 07, 2016
Jonathan's Everest Challenge, Data Use for Mtb, & Adjusting a Training Plan-Ask a Cycling Coach: 066
01:01:21
• Jonathan's Deux North Everesting Challenge Recap • How to pace a long ride • What type of nutrition to bring on a long ride • What type of lights to use for an overnight ride • Bike setup for 24 hour rides • What it takes to climb 30,000' • How demanding is a double century • How do you stop without brakes? • Single leg drills with a single-sided power meter • Are cadence/technique drills mandatory? • What data matters most for mountain biking? • Is power relevant for mountain biking? • Alternatives to FTP to measure progress • How can you tell if your getting faster • Is a 1x drivetrain good for road riding? • Are the gaps between gears too big on a wide range cassette? • How to plan a whole season of training • What to do if you have excess time between now and your event • How to adjust your training plan if you don't have enough time to do a full Base, Build, Specialty • How to change your training plan if you are preparing for multiple peaks • What effect does a mid-ride break have?
Nov 01, 2016
Everesting Attempts, Using Hr Effectively, Balancing Training/Recovery - Ask a Cycling Coach: 065
01:06:36
• Everesting Attempts • Is a decline in LTHR bad? • How to use heart rate most effectively • Advantages and disadvantages of smart trainers • Are speed sensors useful if you have a GPS? • Training blocks for cyclocross racers • How to incorporate racing into your training plan • How to balance training stress and recovery • What's the difference between rest and recovery? • How to adjust your training plan for aging athletes • Which supplements should you use to aid recovery? • Recovery tips • How to make the most of your rest days
Oct 25, 2016
Special Guest: Flo Cycling on Wheel Set-up - Ask a Cycling Coach: 063
01:14:21
• The aerodynamic research and testing process explained • What depth wheels should you use? • How to know what tire width to use • Does tire width vary from rider to rider and bike to bike? • What tire pressure is best? • Which tire is the most aerodynamically efficient? • Which tire has the least amount of rolling resistance? • How does a cross wind affect a bike? • How to set up your bike for cross winds? • What to look for in a set of wheels • What to look for in an aero bike
Oct 18, 2016
Kona Recap, Best Practices to Make You Faster, and L/R Power Balance - Ask a Cycling Coach: 064
01:10:53
• Kona recap • IRONMAN World Champs • How Andy Potts crashed • What it's like to catch a bike • Spotify playlists for Coach Chad and Coach Jonathan • How to return to racing after pregnancy • Bike handling drills • Activities and habits that make you a better rider • How to practice barriers for cyclocross • What to do when riding through sand • How to improve your corner speed • How burping affects your heart rate • How to avoid a late season fade • Is it normal to see your left / right balance fluctuate? • Should you go back to base training in the off season? • What is ketosis? • Is a ketogenic diet good for cycling?
Oct 15, 2016
Learning from Cx Pros, Adjusting Intervals, & What Causes Cramping - Ask a Cycling Coach: 062
01:07:35
• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road riding • How to deal with delays in resistance on a trainer • Can sweat ruin your bike? • Why are longer efforts hard for some riders? • How to adjust your workout if an interval is too hard • How long should your offseason be? • Training while traveling • What to do if your training isn't translating to the road • Marginal gains for time trials • Mental fortitude and how it affects performance • Does a rough road surface make you more tired? • What causes cramps? • How to follow a TrainerRoad plan outdoors
Oct 10, 2016
Special Guest: Matt Lieto, Triathlon Training and Discussion- Ask a Cycling Coach: 061
01:01:22
Professional Triathlete and IRONMAN commentator Matt Lieto. • How to go from average joe to pro triathlete • What type of power it takes to win an IRONMAN • How to pace a triathlon • Do triathletes use elevation training? • How to train for hot weather • How to acclimatize yourself to Kona • How to control your appetite • How to lose weight quickly • How to keep weight off • Tips to overcome food temptations • How to know if you've tapered correctly • What the pros do to taper • High intensity training for ultra-endurance athletes • Managing distractions at a big race • How to stay focused building up to race day • What type of accommodations are best when traveling to a race • Is carb loading best? • How to manage gluten intolerance while traveling • What should you eat before a race or big day of training • Triathlon bike tactics • Triathlon drafting rules explained • Do triathletes actually draft? • How to use drafting rules against your competition • Why you should attack and change your pace in a triathlon • How to deal with cross winds on a TT bike • How to pace yourself on climbs and hills in a triathlon • Are descending skills important for triathlon? • How to increase your efficiency on the bike • Marginal gains to maintain speed on the bike • What mountain bikers and IRONMAN athletes have in common • How triathletes use mental tactics to influence a race • Is it better to go easy on the bike or go hard on the bike? • Ideal gearing for triathlon • How to read wind conditions and use them to your advantage • How to know when to favor power and when to favor aerodynamics • How to manage heat on race day • Do saunas help performance? • How triathletes can benefit from mountain biking • Should triathletes do cyclocross? • What triathletes should do in transition • How to catch a bike
Oct 07, 2016
Special Guest: Cuore Cycling Apparel on Kit Quality & Aerodynamics- Ask a Cycling Coach: 060
00:40:37
Scott Tietzel from Cuore Cycling Apparel (cuore.ch) • What makes a jersey aerodynamic? • How to tell high quality kit from low quality kit • Why do companies use different fabrics? • What type of kit to use for different weather • How to wear your kit like a pro • Small things you can do to make your kit more aero
Oct 07, 2016
Bike Handling with Ryan Leech - Ask a Cycling Coach: 059
01:00:42
Professional trials rider & renown coach Ryan Leech • Bike handling tips for new riders • How to bounce back after a crash • How to build skills effectively • How to bunny hop • How to wheelie • How to manual • How to take switchbacks • Which mountain bike should you get • Should you train on your mountain bike or your road bike? • What accessories make you a better rider
Sep 30, 2016
Mountain Bike Racing and Setup with Geoff Kabush - Ask a Cycling Coach: 057
00:45:42
MTB Legend Geoff Kabush - 15x XCO National Champion, 5x CC National Champion, 1x XCM Champion – How to race at a high level for a long time – How to adapt to different race formats – How pros approach base training – How to train for endurance mountain bike racing – How to prepare for an Epic Rides race – Bike setup and training for mountain bike criteriums – How much power it takes to win a pro mountain bike race – What type of fitness do you need for mountain biking? – Are power meters useful for mountain biking? – How to use a power meter for mountain biking – Should you pace yourself in a mountain bike race? – How to set up your bike for mountain biking – Are wider bars better? – Which is faster: hard tails or full suspension? – Which tires are best for cross country racing? – How to pick the right tire for your race – Why World Cup racers are faster than North American racers – Is cyclocross beneficial for mountain biking? – How to change your training from MTB to cyclocross – Common mistakes of road riders on mountain bikes – Which tire pressure is best
Sep 24, 2016
Special Guest: Ray Maker of DCRainmaker.com - Ask a Cycling Coach: 056
00:39:55
Live with DC Rainmaker from Interbike 2016! • How to train for triathlon while traveling • How to travel with your bike • Running power meters • How to measure the difference between two power meters • DC Rainmaker's indoor training tips
Sep 21, 2016
Training and Traveling, Zone 2 Benefits, Training for Your Goal Event - Ask a Cycling Coach: 055
01:02:03
• How to train on vacation • How to follow a training plan while traveling • How to train with power on a gym spin bike • Interbike 2016 plans • How to recover from a scary crash • How to feel comfortable after a crash • The best triathlons in the USA • How to train for Leadville • Is it necessary to replicate your goal event's distance beforehand? • How to prepare for an epic race • How to use Zone 2 training • How long do you have to be in Zone 2 to reap the benefits? • How long do you have to be in the Sweetspot zone to reap the benefits? • How to customize your workouts and training plans to your needs • How to train for a criterium • Are off and on workouts good for criterium racing? • How to tailor your training for your goal event • How to train for really steep climbs • How to train for The Dirty Dozen • Bike setup for steep climbs • Can weight training make you a better climber? • How to train for a century
Sep 13, 2016
Fitness in the Off-Season, Strengths and Weaknesses, & Massive Climbs - Ask a Cycling Coach: 054
01:05:17
• How to maintain fitness in the off season • How to recover physically and mentally between seasons • What are "openers"? • What workout should you do before a race? • Is it bad to work out the day before a race? • The science behind openers • How to identify strengths and weaknesses • Should you train your weaknesses or strengths? • How to simulate a course with TrainerRoad • Why it's better to do intervals than emulate a race course • How power meters work • Do crank-based power meters measure differently then pedal or hub-based? • How much does drivetrain efficiency affect power data • What is Everesting? • How to train for an Everesting attempt • How to train for massive days of climbing • How to increase training volume of a training plan • How to know when you are training too much • How to avoid burnout • How can you know if you are getting fitter instead of just getting better at testing? • How to measure improvement in your training
Sep 05, 2016
TrainerRoad Podcast - Special Guest: Clif Bar Team's Pete "Thor" Morris - Ask a Cycling Coach: 53
01:15:50
• Clif Bar Team's Pete "Thor" Morris • How to travel with your bike • Aerodynamics vs. psychological advantage • Does a beard or long hair slow you down? • Is chocolate milk a good recovery drink? • What is the best recovery drink? • How recovery drinks work • Criterium racing tactics • How to become a better road racer • How to race smart and save your energy • What metrics should you use to measure progress? • How to measure and understand your progress • How to warm up for a time trial • How to become a better bike handler • What is the best way to learn bike skills? • Is it possible to become a better bike handler without technical terrain? • The 3 most important tips for better bike handling • Are power meters necessary? • Which bike should always have a power meter installed on it
Aug 28, 2016
Learning from a Bad Race, What Data Matters, and Elevation Training - Ask a Cycling Coach: 52
01:00:43
• What it takes to win a Master's National Championship • How to learn from a bad race • How to salvage a poor race day • Is an offseason break necessary? • How to carry fitness year-round • What is the best way to set up your Garmin? • Which data matters most when training? • Why data is important to watch during an FTP Test • Which Build Plan is best for cyclocross? • Can older cyclists be good climbers? • How to train for long climbs • How to raise your FTP and VAM • Does elevation training work? • How to do elevation training right • What is the ideal elevation to live and train at • How to substitute races for workouts in a training plan
Aug 22, 2016
Body Fat Analysis, Comparing to Chris Froome, Positioning in Racing - Ask a Cycling Coach: 051
01:03:45
• Body fat analysis • How to measure your body composition • What is the best way to lose fat • How to lose fat and gain muscle • How do you compare to Chris Froome? • Chris Froome's VO2 Max, FTP and power to weight ratio • Does poor quality sleep affect performance? • Why measuring your training with mileage is pointless • What is the best way to measure your training • Why isn't your training plan making you faster? • What to do if you feel fatigued • Which earbuds / headphones are best for indoor training • Do aging athletes have to adjust their training plans? • How to adjust your training for your age • What does excessive salt buildup from sweat mean? • Are salty sweat stains bad? • How to use a smart trainer to warmup at a race • How do you know when to start a race hard or go easy? • Why positioning is so important in racing • What course features or characteristics make positioning critical • How to position yourself well in a race • How to pace after a hard start • Different ways to train for cyclocross
Aug 14, 2016
Off-Season Training , Normalized/Average Power, & Changing Disciplines - Ask a Cycling Coach: 050
01:11:17
• How to adjust your training during the offseason • How to train for criterium racing • How to pace an FTP test • How the 8 Minute Test works • What type of racing are you best at, and how do you find it? • Does fitness for one type of racing translate to another? • How to train for cyclocross racing • Is fasted training different than fat adaptation? • Is it normal to have your cadence drop during hard efforts? • How to increase your cadence • Is training at night bad? • How to recover even after training at night • Hacks and tips on how to improve the quality of your sleep • How to get back into training after a long hiatus • Is it okay to repeat a base training phase? • How to stay motivated during base training • How to train with a busy schedule • What is better: Normalized Power or Average Power? • Is it possible for normalized power to be lower than average power? • Which matters more during an interval: live power output or average? • How to transition to a different type of cycling • Can crit riders be good endurance riders? • Can endurance riders be good crit racers? • How to race successfully out of your element • Can you change the type of athlete you are, or are you stuck? • How age affects your ability to raise FTP • Thyroidectomies and cycling • Upcoming podcast topics from Interbike!
Aug 10, 2016
Power and HR Zones, Pedaling Efficiency, and Sprinters vs Non-Sprinters- Ask a Cycling Coach: 049
01:08:40
– How to figure out your power zones – How to figure out your heart rate zones – Are your heart rate zones accurate? – How to get started with structured training – How do you know if you have enough base fitness? – How to train for cyclocross – Best training plan for cyclocross – Should you train for running if you're racing cyclocross? – What is CTL? – What is TSB? – How to measure your training load, fitness and fatigue – How to taper for a century – How to train for a gran fondo – Why triathletes need VO2 max training – How to use high intensity training for triathletes – How to use ramp tests to understand your performance – How to perform a ramp test – How to power the KICKR remotely – Is pedal smoothness important? – Why pedal drills matter – How to know if you have a bad pedal stroke – How to train for time trials – Low volume training plans: how to use them in race season – How to time your cyclocross training for a long season – How does fasted training work? – Is it important to eat before an indoor workout? – How to know if you're a sprinter – How many watts is a good sprint? – Sprint race strategy – What to do in order to be a better sprinter – How to win races if you're not a good sprinter
Aug 03, 2016
Transitioning to CX, Best Stretches for Cyclists, & Gearing and Cadence - Ask a Cycling Coach: 048
01:03:45
• How to upload outdoor rides to TrainerRoad • What are TrainerRoad training camps? • How to learn MTB skills • How to train for cyclocross • How to transition to cyclocross from road • Can you play video games while you train? • How to mix entertainment with your training • What type of stretching should you do after training? • Best stretches for cyclists • How to maintain fitness in the off season • How to use your offseason to get faster • Is positioning important when training indoors? • Which riding position is best to train in? • Which cadence is best? • Is it best to train at an ideal cadence, or the cadence you'll ride at when outside? • Which gearing is best for road riding?
Jul 27, 2016
TrainerRoad Podcast - Ask a Cycling Coach: 047
01:12:54
• Cross-continent riding • How to train for a triathlon • Best music to listen to while training • How to take an FTP test • How to know if you should redo your FTP test • Is it a good idea to take an FTP test before a race? • How to find the perfect pace for a race • What are "junk miles"? • Is tempo bad? • How to make the most of your training • How to train like a sprinter • Are older riders not good sprinters? • Is it normal to see a decrease in FTP? • How to know the difference between a decrease in FTP and a decrease in sustainable power • Morning routines to start the day • How does heart rate relate to calorie consumption? • Is it better to use power or heart rate to calculate calories? • What is normalized power? • Which is better, normalized or average power? • How to understand power data
Jul 26, 2016
Pacing During a Race or Ride, Indoor and Outdoor FTP, and Overtraining - Ask a Cycling Coach: 046
01:08:42
• How to decide the ideal pace for a race or ride • Perfect pacing for a gran fondo • How to prepare for a Rapha Prestige event • How to save energy in a race • Should you attack the climbs or go easy? • How to deal with saddle sores • Which chamois creams to use • How to train for a gravel race • Should you take indoor and outdoor FTP tests? • How to improve your performance on the trainer • How to structure triathlon training • Avoiding overtraining for triathletes • What is the best pedaling technique? • How to tell when a rider is tired or not • How to know when to attack • How to recognize overtraining • Is high intensity better than low intensity? • The trade off between intensity and volume • How to fit in more training in less time • How to use a power meter when traveling • Using Powertap P1 or Garmin Vectors on excercise or spin bikes in a gym
Jul 13, 2016
Training Strengths/Weaknesses, Temperature Effects, and Fasted Training - Ask a Cycling Coach: 045
01:10:35
• Should you train your weaknesses or strengths? • How to train for criteriums • How to train for breakaways • How to win from a breakaway • Bigger riders vs. smaller riders • What are TSS fillers? • How to use recovery rides • How to raise TSS without adding too much fatigue • Does hot weather make you slower? • How to use temperature to customize your training • Where to position a fan when working out • Do saunas make you faster? • Do short/ intense efforts make you faster? • How to incorporate running into cyclocross training • How to train for cyclocross • How to use fasted training • Which workouts are best to use for fasted training • Are long rides best for fasted training? • Are easy rides best for fasted training? • How to make up a week of your training plan after being sick • How to use indoor training for mountain bikers
Jul 10, 2016
Body Weight, Accuracy of VirtualPower, & Finding Strengths and Weaknesses - Ask a Cycling Coach: 044
01:04:59
• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you've lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an IRONMAN bike leg • How to set up your gearing for an IRONMAN • What to do if your legs feel like they are getting tired before cardio • What to do if your cardiovascular system gives out before your legs • How to manage training stress • Is VirtualPower accurate or precise? • How does VirtualPower compare to a power meter • How to get precise power data without a power meter • How to continue training after time off • How to prepare for a century • Can you train with power on a spin bike? • How to train with a power meter while traveling or in a gym • How to perform a power profile protocol test • How to identify strengths and weaknesses as a cyclist • How to pace a sprint, olympic, half- or full-ironman triathlon
Jun 29, 2016
8-Minute vs 20-Minute FTP Test, Max HR , and Effects of Bad Positioning - Ask a Cycling Coach: 043
01:10:08
• Using the Tacx Neo with thru-axles • Is it wrong to take an FTP test on a hill? • Should you only take an FTP test on a flat road or indoors? • Is your max heart rate flexible? • Is it bad to go over your max heart rate? • Which FTP testing format should you pick? • How to raise your FTP in two months • When do the effects of fasted training wear off? • Interval training in InsideRide Rollers • How to train between road and cross season • How to train for short, hard efforts • Which cadence is best? • Is mountain biking harder than road riding? • Is training on a mountain bike bad? • How bad positioning can hurt your training • Should I train for the cadence I'll be riding at or at an ideal cadence?
Jun 21, 2016
Keeping up/Tactics for Group Rides, Failing Workouts, and MTB Wheel Sizes - Ask a Cycling Coach: 042
01:05:18
• The Epic Rides Carson City Off Road • Mountain Biking in Tahoe • TrainerRoad Android leak on Snapchat • What equipment makes you faster? • Tips to make yourself more efficient on the bike • How to keep up with a group ride • Group ride tactics • How to recover from an injury • How to train while injured or recovering • How to train after a goal event • How to transition to the off season • How to make sure you don't lose fitness in the off season • What is Heart Rate Max (HR Max)? • Is an increase in HR Max good or bad? • How to plan a training block • How to get faster in less time • How to use TrainerRoad for Android users • Is failing to complete a workout bad? • How to adjust a workout for completion • Is standing up bad while on the trainer? • How to know if a workout was too hard or if you were too tired • TrainerRoad cycling kit • What are the differences between mountain bike wheel sizes? • Is 29 better than 27.5? • How to pick the right mountain bike • What are the benefits of a low heart rate? • What does a low resting heart rate (RHR) mean?
Jun 15, 2016
Low vs. High Intensity, Cross Training, & Fitness Maintenance on Vacation - Ask a Cycling Coach: 041
01:04:13
• Can less high intensity training replace more low intensity? • Is low intensity or high intensity training better? • How to prepare for an event with limited time • How to adjust the KICKR with TrainerRoad • Does gearing matter with smart trainers? • How to pick a cycling training plan • How to adjust a training plan for a busy schedule • Does running make you a faster cyclist? • Cross training for cyclists • How to improve your FTP • How to prioritize your training • How to train with limited time • How mental is the sport of cycling? • Does bike handling really matter? • Is nutrition or training more important for athletes? • How to maintain fitness while on vacation • How to balance your triathlon training • Do trainers wear out tires? • How to supplement your training with commuting
Jun 07, 2016
MTB Warm Ups, Trainer Comparison , and Choosing a Saddle- Ask a Cycling Coach: 040
01:08:59
• How to warm up for mountain bike races • How to train for fast race starts • How to train for CX and XC MTB • How to use TrainerRoad as a group • How to use TrainerRoad for Duathlon training • How to set up a training space • Using a TV with TrainerRoad • Individual leg drills for cyclists • High inertia vs. low inertia trainers • Which trainer is most quiet? • How to train with a newborn baby in the house • How to recover after an IRONMAN • Is saddle numbness normal? • How to pick the best saddle • How to stand up on the trainer
Jun 01, 2016
Multiple Power Sources, Supercompensation, & Starting Structured Training - Ask a Cycling Coach: 039
00:51:12
• Is it okay to use on old bike on the trainer? • What to know if you are using two different power meters • Are smart trainers better than power meters? • What is supercompensation • How to use supercompensation in your training • What is the best smart trainer? • Are smart trainers worth it? • How to train for long, steady climbs • How TrainerRoad workouts are named • How to avoid flat tires on the trainer • Are trainer tires better than normal tires? • How to set up your tire for the trainer • Can you expect big improvements when starting structured training? • How much improvement is normal? • How to recover from a workout • Do TENS Units work? • Does gearing or bike setup affect FTP? • Are short recovery rides beneficial? • Diabetes and cycling
May 25, 2016
Power-To-Weight Ratio, Structure Your Training Plan, & Year Round Racing - Ask a Cycling Coach: 038
01:00:50
• What is a power-to-weight ratio in cycling? • Are heavy cyclists slow? • Is weight important in criterium and road racing? • How to win a race even if you’re heavy • How to balance fatigue and training load • How to taper for an event • How to structure your training plan • What is supercompensation? • Are electronic groupsets better than mechanical? • Is cadence more important than power? • Which cadence is ideal in cycling? • Training for weaknesses or strengths • How to train without a specific event in mind • Training for casual cyclists • How to have smoother power output • Why is my power output so inconsistent? • How to use TrainerRoad outdoors • How to perform intervals outside • How to come back to training after an injury • How to train for year-round racing • How to increase your 1 minute power • How to become a better sprinter • How to increase power with interval training
May 22, 2016
High Elevation with Phil Gaimon and Training/Recovering like a Pro - Ask a Cycling Coach: 037
00:09:27
• Tour of California Stage 5 • Why should you train at high elevation? • Should you train at high elevation or low elevation? • Should you recover at high elevation or low elevation? • Train high, recover low vs. train low, recover high • How hard are pro stage races? • Phil Gaimon's "Real Talent" Podcast on PelotonBrief.com • High intensity vs. low intensity training • How do pro cyclists use weight training? • How do pro cyclists recover in stage races? • Is pro cycling as competitive as it used to be?
May 18, 2016
Speed Indoors, Effects of Alcohol on Athletes, and Staying Motivated - Ask a Cycling Coach: 036
01:00:11
• TrainerRoad is on Snapchat! • TrainerRoad at Sea Otter • How to get faster • How to raise your FTP • Is speed irrelevant when training inside? • How to measure improvement for cyclists • Where to start with a cycling training plan • How power meters work • How single leg power meters work • Is alcohol bad for athletes? • Is beer a good recovery drink? • How much alcohol is too much for cyclists? • How to use TrainerRoad in a gym when travelling • What is Heart Rate Max (HRM)? • How to use heart rate data • Can you increase your max heart rate? • How to know when to chase down a breakaway • Race tactics for road and criterium racing • What is the difference between different types of mountain bikes? • Which mountain bike to start out with • Are early morning workouts bad for you? • How to stay motivated with your training?
May 15, 2016
Bike Setup with Specialized's Brad Copeland - Ask a Cycling Coach: 035
00:51:09
Brad Copeland of Specialized Factory Racing is one of the only mechanics trusted with building and working on Specialized's top MTB and triathletes' bikes. Brad tells us how the pros set up their bikes so we can get faster. For more information on this conversation and links to all the products mentioned, see this post on our blog: http://blog.trainerroad.com/fast-tires-choices/
May 09, 2016
Gran Fondos & Epic Rides with Neil Shirley - Ask a Cycling Coach: 034
00:39:46
Neil Shirley, Editor of Road Bike Action, ex-pro cyclist, unofficial Gravel Worlds Champ and famed slayer of epic rides shares his racing and training secrets with us.
May 03, 2016
Speed vs. Other Data, VO2 Max Workouts, and Warming up - Ask a Cycling Coach: 033
01:04:46
– How does speed relate to FTP – Is speed better than heart rate? – Is speed better than power? – Is heart rate better than power? – How to use your power meter indoors – How to use your power meter and electronic trainer – Is it normal to have power data fluctuate? – How do you know if you're doing VO2 intervals? – How to perform high intensity workouts – How to do a VO2 Max workout – How to warmup before a race – Criterium warmups – Mountain Bike warmups – Cyclocross warmups – How to adjust your training plan – How to train when injured
Apr 26, 2016
Plateau in Fitness, Using Rollers with TR, and Best Plan for Road Racing - Ask a Cycling Coach: 032
00:59:23
• Weight loss for cyclists • How to use Training Peaks with TrainerRoad • How to measure your body fat • How a power meter works • Does low cadence affect power readings? • How to maintain fitness • How to deal with a plateau in fitness • How to use rollers with TrainerRoad • Do rollers make you faster? • Are rollers better than trainers? • How to raise your FTP • In which racing category should you start? • How to keep training with a newborn in the family • How to balance training and family • Does burping affect heart rate? • How to estimate your FTP • How to build fitness and train for road racing • Which build plan is best for road racing? • How to warm up for a cross country mountain bike race • How to know if you are too tired to train
Apr 13, 2016
Body Fat/Weight Loss, Break Away Tactics, & Single Speed Training - Ask a Cycling Coach: 031
01:01:34
• How to measure body fat • Weight loss for cyclists • How to train for a short time trial • How to pace a time trial • How to recover after a workout • How to know when you should bridge to a breakaway • Race tactics for cyclists • How to establish a breakaway • How to judge a race • What is the ideal weight for a triathlete? • How to pace a half-ironman • Is lighter always faster for cyclists? • How to train for single speed racing • How to train for Leadville
Apr 05, 2016
Calorie Counting, Indoor vs. Outdoor FTP, and Using PowerMatch- Ask a Cycling Coach: 030
01:04:41
• How to use a smart trainer with TrainerRoad • How cadence affects electronic trainers • How to lose weight while retaining muscle • How to count calories for cyclists • How to know if you are sugar adapted • How to reduce reliance on sugar • How to use TrainerRoad with a coach • How to make your own custom workouts • How to use VirtualPower • Why does indoor FTP differ from outdoor FTP? • How to set up your trainer • How to adjust the intensity of a workout in TrainerRoad • What cadence should you ride at? • Is low cadence better than high cadence? • What gear should you use on an electronic trainer? • How to use your power meter with TrainerRoad • How to use PowerMatch
Apr 02, 2016
FTP Testing, Fasted Training Explained, and Heat Training - Ask a Cycling Coach: 029
01:02:46
• How to perform an FTP Test • Which FTP Testing protocol is best • How to train when you're sick • Can you train too much? • What is overtraining? • How to avoid overtraining • Can you use TrainerRoad outdoors? • What is an LSCT? • How to tell if you're in good form or not • How fasted training works • What does your body due during fasted training? • Is fasted training only effective in the morning? • How long do you have to not eat for fasted training to work? • Does pushing through a bonk make you faster? • What to watch when you're on the trainer • How to adjust your workouts if your FTP is too low • How to combine fasted training with high intensity training • Do oval chainrings make you faster? • Do oval chainrings improve traction and pedal-bob for mountain bikes? • What temperature is ideal for indoor training? • How to use saunas for training • Does training in heat make you faster? • How much improvement can you expect in a year? • Does training differ for junior athletes?
Mar 25, 2016
Why Cyclists Shave Their Legs, Fuel on the Bike, and Core Training - Ask a Cycling Coach: 028
00:59:22
• Do shaved legs make you faster? • Why do cyclists shave their legs? • How to train for mountain bike racing • Weight training for cyclists • How to fuel on the bike • What's the best food to eat on the bike? • How fasted training works • Pre-race nutrition • When should you take an FTP test? • Core training for cycling
Mar 21, 2016
Interval Training, FTP Discussion, and Warming up - Ask a Cycling Coach: 027
01:09:21
• How to do hill repeats • How to do interval training outdoors • How to do interval training without a power meter • Are you a bad FTP tester? • Is your FTP wrong? • How to test your FTP • Is warming up good? • Do warmups work? • How to warm up for a race • Quadricep pain for cyclists • How to set up your bike for indoor training • Best gearing for indoor training • Why isn't your power data smooth? • How to pace for a Gran Fondo or Sportive • How to set up your bike for steep climbs • Is it bad to turn up the intensity of a workout?
Mar 16, 2016
Do Different Trainers Affect FTP, Body Fat Analysis for Females, & VO2 Max- Ask a Cycling Coach: 026
01:01:57
• Do different types of trainers affect your FTP? • How inertia affects FTP • How to use cycling to lose weight • How power relates to VO2max • What should females know about body fat analysis • Is it normal to not see an increase in FTP? • Does expensive cycling kit make you faster? • Is your FTP too low? • What is VO2max? • Does VO2max training make you faster? • What your body goes through during an interval workout
Mar 09, 2016
Mixing vacation with training, knee pain, and triathlon indoor training - Ask a Cycling Coach: 025
01:03:39
• How to salvage a stage race • How to mix vacation with training • How to measure body fat • How to fix knee pain for cyclists • Stretching and physical therapy for cyclists • How to train for a Half-IRONMAN • Is overtraining a myth? • What to do if you're feeling tired during training • Do low-inertia trainers cause knee pain? • Should I retake my FTP test? • How to use indoor training for triathlon
Mar 02, 2016
Heart Rate vs. Power, Time off Hurting Fitness, & Rebuilding After Peak - Ask a Cycling Coach: 024
01:04:06
• Why is my heart rate different inside and outside? • Should I take my FTP test in my aero position? • Power versus heart rate for cyclists • Cross training for cyclists • Does base training raise your FTP? • Do all power meters measure the same? • How much time off hurts your fitness? • How to adjust your training plan • How to know if you're burned out • Do endurance rides help burnout? • How to train with a complicated schedule • Are short, intense workouts best if you are limited on time? • How to rebuild after a peak
Feb 23, 2016
Tapering for a Race, Base Training/Weight Loss, Using Heart Rate Indoors - Ask a Cycling Coach: 023
01:02:21
• How to use a heart rate monitor for calorie burn • What time of day is best for training? • How to taper for a race • Is it a good idea to get a massage before a race? • Using base training to lose weight • How to use fasted training for cyclists • How to get stronger in the flats • How to analyze your pedal stroke • How to use heart rate for indoor training • Why is my heart rate different when training indoors? • Should you take an FTP test indoors or outside?
Feb 17, 2016
Adding Training Volume, Double Peaking, and Power-To-Weight Ratio - Ask a Cycling Coach: 022
01:02:57
• Will more training volume make you a faster cyclist? • How to follow a structured training plan during a group ride • How to use power meter data to get faster • How to train for a late race breakaway • How to peak twice in one season • Do I need a recovery week between training phases? • How to train if you don't have a specific race in mind • How to pick the best chamois • Is extra training volume bad? • What does my power to weight ratio mean? • How to eat during high intensity workouts
Feb 10, 2016
Crit Racing 101 with The Clif Bar Team - Ask a Cycling Coach: 021
01:09:37
In this special episode of the podcast we spoke with The Clif Bar Cycling Team, some of the best criterium racers in the USA, about how to become a better Crit Racer. • How to train for criterium racing • How to know if you're a sprinter or a breakaway racer • How to train for a flat criterium • How to train for a hilly criterium • How to perform a breakaway • How to do a leadout • How to use team tactics in a criterium • How to race against a team in a criterium • Top tips for criterium racing
Feb 03, 2016
Best Time of Day to Train, Testing with Erg Mode, & Effects of Old Age - Ask a Cycling Coach: 020
01:03:24
• How to train for a triathlon with TrainerRoad • What time of day is the best time to train? • Does bike geometry affect power output? • Can you compare power from one cyclist to another? • Does running make you a slower cyclist? • How to take an FTP test? • Using ERG mode during an FTP test? • What is the best gearing for indoor training? • Do electronic trainers increase your cadence? • How to quantify cross-training for cycling • How to use walking for recovery and training for cyclists • Do electronic trainers cause injuries? • Are smart trainers detrimental? • How to improve core strength for cycling • Does old age affect FTP and VO2 Max • How to adjust your training for old age
Jan 25, 2016
Holding Steady Power, Tempo Workouts, and Weight Training - Ask a Cycling Coach: 019
01:02:40
• Why can't I hold steady power? • How to use cadence to analyze your training • Is heart rate better than power? • How to use power meters to measure your performance • Why heart rate zones and power zones don't line up • How to use VO2 Max for cyclists • How VO2 intervals increase endurance • What is the difference between tempo and sweetspot • What benefits come from high intensity training • How does tempo training improve endurance? • Is tempo training bad? • How to plan weight loss for cycling • How to use indoor training during race season • How to know when to bail out of an interval workout • What does resting heart rate mean in terms of performance? • How to mix high intensity intervals with base training • How to use tabata training for cycling • How to improve your VO2 Max • How to use weight training for cycling • How to incorporate indoor training with group rides
Jan 18, 2016
Sleep/Recovery, Performing an FTP Test, & Training for Your Season - Ask a Cycling Coach: 017
01:02:05
• How sleep affects recovery • How to improve power at VO2 Max • Is DNA Testing valuable for cyclists? • Can I substitute low intensity workouts for high intensity workouts? • Does high intensity training ruin base training? • How to use a mag trainer with TrainerRoad • How to prepare for a sportive or gran fondo • How to perform an FTP test • How to extend the length of a workout • How to raise your FTP • How to do base training for triathlon • How to adjust your training volume • How long should each phase of training take? • How to train for a season of racing • How to pick a base training plan • How to adjust your training after a hard race • How long will it take to reach race fitness • How to perform indoor workouts outside • How to use recovery drinks and nutrition for indoor training • How to plan a recovery workout
Jan 15, 2016
Resting Heart Rate, Distance Indoors, & Building Pacing Plan for a Race - Ask a Cycling Coach: 018
01:02:12
• How to adjust your training after a severe injury or illness • How to balance your training between low and high intensities • How to use resting heart rate to understand your performance • How to shorten a training plan • How to use rollers and TrainerRoad • Are rollers better than trainers? • How to base train for mountain biking • How to use indoor training for mountain biking • Is distance important for indoor training? • How to adjust a training plan for a busy schedule • How to use TrainerRoad to train for triathlon • High intensity training for endurance athletes • Why is my indoor FTP different than my outdoor FTP? • How to plan a training camp • How to build a pacing plan for a race
Jan 11, 2016
Garmin Setup for Triathlon, Time Restricted Training, & Offseason FTP Drop-Ask a Cycling Coach: 016
01:06:17
• How to set up your Garmin for triathlon • Is fasted training bad? • How to do hill repeats • How TrainerRoad structures their workouts • How important is weight in cycling • How to train with limited time • How to pace an Ironman • How to maintain fitness with a busy work schedule • How to not get dropped on a group ride • How to do base training for triathlon • How to shorten your training plan • How to lose weight during the base phase • How to train in between races • How to transition from one training plan to another • Is it normal to see your FTP drop in the off season? • How to use gravel grinding to train for triathlon • How to use commuting to compliment your training
Jan 01, 2016
Measure Recovery, Sprinters Training for Climbing, & Indoor/Outdoor Power - Ask a Cycling Coach: 015
01:06:57
• How to set up your bike on the trainer • How to measure your recovery • How to switch training plans • How to improve pedal stroke efficiency • How to become a faster sprinter • Does base training hurt your FTP? • How does gearing affect an electronic trainer? • How to train for the Dirty Kanza • How sprinters can train for climbing • Should you train your weaknesses or strengths? • How to train for steep climbs • How to adjust training for missed workouts • Is tempo training beneficial for triathletes? • Why is my indoor power higher than my outdoor power? • How to do form sprints • How to measure an FTP test • How to base train for triathlon • Should I workout indoors with a fan?
Dec 15, 2015
LTHR vs. Power, Prioritizing Races, and Benefits of Structured Training - Ask a Cycling Coach: 014
01:02:01
• How does sitting at a desk affect my recovery? • How to get the most out of every interval • Lactate threshold vs. training with power • Individual Leg Drills • How to add swimming and running to TrainerRoad triathlon training plans • How to train for a Gran Fondo • How to train for an epic training camp • How to train for a season of road racing • How to prioritize your season's races • How to train during a business trip or vacation • How to calculate power zones • Should I avoid tempo or, "grey zone" training? • How to incorporate sports into your cycling training plan • Why you should follow a structured training plan • How to avoid getting dropped • How to plan a year of training • Which approach should I take with base training?
Dec 07, 2015
Improvement of Ftp, Running as a Cyclist, and Tapering for Your A-Race- Ask a Cycling Coach: 013
01:02:10
• How much improvement should I expect in my FTP? • Should you expect a decline in FTP during the off season? • How do I raise my FTP? • How to add swimming and running workouts to TrainerRoad training plans? • Should masters athletes do high intensity intervals? • How to adapt a triathlon training plan for duathlon • How to do form sprints • Reverse periodization • Running as cross training for cyclists • Nutrition planning for base training • Weight training for cyclists • Using a TT bike on the indoor trainer • How do I compare heart rate zones to power zones? • How often should I assess my FTP? • How to shorten your training plan • Is there such thing as too much sweet spot work? • How to not lose weight for cyclists • How to taper for your A-Race
Dec 01, 2015
Preventing Cramps, Maintain Peak Fitness, & Training with Low Carb Diets - Ask a Cycling Coach: 12
01:05:59
• How to prevent cramping for cyclists • Does shaving my arms and legs make you faster? • How much improvement should you expect from a training plan? • Is low-intensity training or high-intensity training better for endurance athletes? • How weight loss affects triathlon bike splits • Power meter price wars • How to shorten your training plan • How to use indoor training for mountain bike racing • How to incorporate cross training with road racing • How to maintain peak fitness for a long period of time • Is track racing or indoor training more effective for endurance athletes? • Aluminum or carbon wheels for a cobbled sportive? • What tire pressure should you run in your tires? • How to ride cobblestones, gravel and rough roads on a road bike • How to raise your FTP for triathlon • How to plan a big training block for cyclists • How to adjust your training plan for a week off • How should you make up for missed workouts in your training plan • How to train for cyclists with ketogenic, low carb or paleo diets • How to start training after a serious injury • How to transition from Half-Ironman training to Full • How to use indoor cycling for recumbents and Velomobiles
Nov 21, 2015
Structure Weeks in a Training Plan, Prioritize Races, & Which Base Plan - Ask a Cycling Coach: 011
00:58:12
• How to use your FTP to build a race plan • How to structure your work / recovery weeks in a cycling training plan • How to adjust your training plan if you aren't improving • How to incorporate commuting into my base training? • How to follow TrainerRoad's Sweet Spot Base training plan • How to maintain peak fitness for a long period of time • How to shorten your training plan when you're time crunched • How to accommodate a training camp in the middle of your training plan • How to prioritize races in your race season • How to avoid heart rate spikes • Which heart rate monitors are best for cyclists • How to reduce or increase your training volume in the middle of a training plan • How to train for short, hard climbs • How to lay out a multi-year training plan • How to adjust your training for a busy schedule or travel • Recovery tips for cyclists who travel • How to determine your amount of training volume • Which approach should you take for base training?
Nov 17, 2015
Numbness in Mouth Training, Measuring Lactate Threshold, & Crossfit - Ask a Cycling Coach: 010
00:57:36
• Numbness in teeth and gums during high-intensity intervals • Is base training necessary? • How to know when you've 'peaked'? • What is TSS and how does heart rate affect TSS? • Ironman bike training for runners • How weight training can improve cyclists' bone density • How to stay motivated with indoor training • How to choose between sweet spot and traditional base training • How to use heart rate for cyclists • How to adjust your training when tired • How to know when to adjust the intensity of a workout • How to avoid training in the 'grey zone' / why interval training works • How to measure your lactate threshold • How cadence affects power output • How to adjust your training for family time • How to train between races • How fasted training affects your performance • Crossfit as cross training for cycling • Why is my outdoor power higher than my indoor power • Why is my indoor power higher than my outdoor power • How TrainerRoad can structure your interval training
Nov 10, 2015
Become a Faster Climber, Manage Training Stress, and HR vs. Power Zones - Ask a Cycling Coach: 009
01:03:23
• How to become a faster climber • Why you should get rid of needless tension in your body when training • How to ride faster in the flats • How to choose between oval and standard chainrings • How to plan your meals around training • How to train for cycling at an old age • How to manage training stress • Why you should always train with a power meter • Why mid-season slumps happen and how to manage them • How to train for a long event with short training • How to control your electronic trainer with your power meter • Why does my power meter read differently than my electronic trainer • How to combine running with an indoor cycling plan • How your heart rate zones relate to your power zones • How to manage cramping for cyclists • Can I race during base training • How to use the Kinetic inRide 2.0 with TrainerRoad
Nov 02, 2015
Training for Long Distance, Bike Fit vs. Power Output, & Finding FTP - Ask a Cycling Coach: 008
01:02:49
• How to prepare for an XC Marathon endurance race • How to train for a long distance time trial • How to use high-intensity interval training for endurance racing • How to become a faster climber • How to pick the right base training plan • How to compare data from a power meter to VirtualPower • How does power output relate to heart rate • How does bike fit affect power output • How to find your FTP • How to raise your FTP • How much should a cyclist train • Is it okay to use a TT bike on the trainer • How to prepare for a training camp or big block of training
Oct 30, 2015
Planning Nutrition, Ultraendurance Racing, & Training for Track Racing - Ask a Cycling Coach: 007
01:23:10
• How to plan your nutrition for training • How to become a faster climber • How to add volume when training for cyclocross • What to eat before training in the morning • How to become a faster cyclist in less time • How your base training plan will make you faster • How to recover after an Olympic Distance Triathlon • How to adjust your training after vacation • How to extend your base training • What is ultra endurance racing • How does FTP relate to VO2 Max • How to train for a full Ironman • Can I skip base training • How to train for Leadville • How to use TrainerRoad outdoors • How to train for a Gran Fondo • How to train for road racing • How to train while recovering from a knee injury • How to taper for a 40k time trial • How to build core strength for cycling • How to start training for a beginner cyclist • How to use TrainerRoad's training plans • How to increase FTP with lower-intensity intervals • How to train for a Sprint Triathlon • How to train for a sportive • How to incorporate running into triathlon training • How to incorporate cross country skiing into cycling training • How to use weight lifting for cyclists • How to pace a time trial • How to raise your average speed as a cyclist • Traditional base training vs. sweet spot • How to use indoor training for elite cyclists • How to train for The Dirty Kanza • How does bike fit affect power output • Is on-the-bike and recovery nutrition necessary for low volume training • How to work group rides into base training • How to train for track racing
Oct 18, 2015
Triathlon Offseason Training, Base Training, & Best Plan to Lose Weight - Ask a Cycling Coach: 006
00:59:04
• How to train in the offseason for triathletes • Post-season Ironman Training • How to adjust your training when sick • How to use resting heart rate to measure recovery • Is base training still needed if I'm an experienced cyclist? • How to structure a road racing training plan • Should I train in my aero position even though my power output is lower? • How to train for a long season of racing • How to fit group rides into your training plan • How to use FTP to create heart rate training zones • How to incorporate commuting into a training plan • What is the best training plan to use in order to lose weight • How to train for 10 km - 15 km time trials
Oct 05, 2015
Ironman Triathlon Champ Liz Lyles on Being a Faster Triathlete - Ask a Cycling Coach: 005
00:42:15
We talk faster bike splits and how to be a faster triathlete with multi-time IRONMAN Champion and 7th place Kona finisher Liz Lyles in this special episode of the TrainerRoad Ask a Cycling Coach podcast.
Sep 28, 2015
Faster Time Trialing with Justin Rossi - Ask a Cycling Coach: 004
01:12:16
We talk faster time trialling with nationally ranked Cat 1 time trialist and road cyclist In this special episode of the TrainerRoad Ask a Cycling Coach podcast.
Sep 26, 2015
Weekend Rides, Fast/Slow Twitch Muscle, & Overuse Injuries - Ask a Cycling Coach: 003
01:03:46
• How to incorporate weekend rides into a training plan • How to adjust your training if you're feeling tired • Which training plans to follow for multiple peaks • Why your threshold heart rate is different when running and cycling • Fast and slow twitch muscle fibers and long term changes • How to train for an Olympic distance Triathlon • How to adjust your training during recovery from an injury • How to become a better climber • Self-coaching vs. hired coaching • Back-to-back build plans • How to train for Race Across America (RAAM) • What to do in between training blocks • How to know how much time you should take off in the off season • How to use cyclocross as cross training • How to train for a Sportive or Gran Fondo • How to lose weight and manage Caloric deficits with cycling • How to pick a training plan and how power-to-weight ratios affect this • How to manage overuse knee injuries for cyclists
Sep 19, 2015
Weight Training, Race Nutrition, & VO2 vs FTP Based Zones - Ask a Cycling Coach: 002
01:02:47
• Seasonal FTP testing • Gran Fondo training • Weight training for cyclists • FTP testing out of the saddle vs. in the saddle • Offseason training for triathletes • Pre-race and mid-race nutrition, and recovery meals • Improving short power for ultra-endurance athletes • Gravel race training • Cross-training on rest days • Cadence training for cyclocross • VO2 max-based training zones vs. FTP-based training zones
Aug 31, 2015
Training Plan Structure, Using TSS, & Left/Right Power Measurement - Ask a Cycling Coach: 001
00:50:57
• How to structure a cycling training plan • How to use heart rate zones in conjunction with power zones • What is the optimal cadence? • How to avoid and deal with Burnout • How to use Training Stress Score (TSS) • Bike fit and proper riding position • How to use heat training for cyclists • How to train for a Half-IRONMAN • Pacing strategies for endurance riders • How to train for Cyclocross season • How to follow TrainerRoad training plans outdoors • Power output discrepancy between indoor and outdoor training • How to train for Criterium racing • Using TrainerRoad with Sufferfest videos • Nutrition guidelines for cyclists • How to follow your training plan on vacation • How to become a faster climber • Using TrainerRoad's Workout Creator • How to use left / right power measurement • Using TrainerRoad with Tacx trainers • When to bail out on a workout • Using Heart Rate Variability (HRV) to adjust training
Aug 15, 2015