TrainRight Podcast

OVERVIEWSprinting is something a Time-Crunched Cyclist can be very good at, because it doesn't take a lot of training time to develop a strong anaerobic kick. Yes, you still need an aerobic engine to reach the finale with enough energy left to sprint, but a strong sprint can be a Time-Crunched Cyclist's secret weapon! DJ Brew wins Masters and Pro/1/2 criteriums in the Washington DC area with a strong kick and smart sprinting tactics and skills. In Episode 253 of "The Time-Crunched Cyclist Podcast", he and his coach, Adam Pulford talk about key workouts, strength training, sprint practices, and even the differences between 10-, 20-, and 30-second sprint efforts.TOPICS COVEREDThe basics of how to sprint on a bicycleThe best cadence for sprintingCan you train for sprints on an indoor trainer?Neuromuscular drills for high cadence sprintingHow 10-, 20-, and 30-second sprints differ physiologicallyKey Sprint WorkoutsStrength training for powerful sprintsASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESAnalysis of standing vertical jumps using a force platformAnaerobic Power Assessment in Athletes: Are Cycling and Vertical Jump Tests Interchangeable? - PMC DJ Personal and Music: SoundCloudBike Doctor Race Team and Bike Fit:GUESTDJ Brew races Masters and Pro/1 on the Bike Doctor Team and has been a regular on the local group ride and race scene in Washington D.C. and surrounding areas. A true time-crunched cyclist, he is a father, husband, and works long hours as a Maryland-National Capital Park Police officer. More than 10 years ago he started racing as a Category 5, progressing to Category 3 within a year and Category 1 the following year. Competing primarily in criteriums and supplementing his training with fast, competitive group rides, DJ's developed a reputation for having an explosive sprint.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWIf you or your child is interested in racing bikes (road, mountain, cyclocross, track) as an under-18 competitor, this is the podcast for you! CTS Coach Adam Pulford is one of the top coaches to Junior and U23 Cyclists in the United States. Much of this work is through the DC Devo Cycling Team in Washington, D.C. In Episode 252 of "The Time-Crunched Cyclist Podcast", Adam is joined by Chris Hardee, Justin Mauch, and Ryan McKinney of DCDevo to answer listener questions on how the development pathway works in cycling, how to get started, and what to look for in a development program.TOPICS COVEREDAge-specific aspects of training junior cyclistsHow many hours should junior cyclists train?How do you find a good junior program?What to look for in a junior development programCyclocross and High School Mountain Bike as entry pointShould your kid be riding/racing with grown men/women?ASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCES// General Recommendations by Age (hours per year):- Under 12 (U12):   Volume: ~100-150 hours/year   Weekly Average: ~2-4 hours/week- Ages 13-14 (U14):   Volume: ~150-250 hours/year   Weekly Average: ~4-6 hours/week- Ages 15-16 (U16):   Volume: ~250-400 hours/year   Weekly Average: ~6-10 hours/week- Ages 17-18 (U18/Juniors):  Volume: ~400-600 hours/year (competitive juniors)  Weekly Average: ~10-12 hours/week  Elite or highly competitive juniors could range up to ~600-800 hours/yearTraining for Junior Cyclists: How LUX Cycling Trains Juniors to Join World Tour Teams - CTSCase study: A Finnish junior's eight-year road to cycling's World TourBuilding An Annual Training Plan For CyclingTraining Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic ReviewGUESTSChris Hardee, Justin Mauch, and Ryan McKinney of DCDevoHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWIs there a real benefit to a recovery ride or would you be better off just taking the day off completely? Both recovery rides and complete rest are beneficial, but the choice between the two depends on how fatigued you are, your mood, and what else you have going on in your life. Sports science says they accomplish the same thing and are essentially interchangeable. But there are absolutely times when Coach Adam Pulford recommends active recovery (easy ride, walking, yoga, etc.) and other times when he advocates for complete rest. Learn to make the right choice when it really matters in Episode 251 of "The Time-Crunched Cyclist Podcast".TOPICS COVEREDActive vs. Passive RecoveryWhen to choose complete rest or passive recoveryWhen to choose a recovery ride or active recoveryOff-the-bike active recoveryResearch on active vs. passive recovery effectivenessLINKS/RESOURCESPassive vs Active Recovery on Peak Sprint Power Production: https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0032-1331717Passive vs Active Recovery on MLSS Performance: https://cdnsciencepub.com/doi/abs/10.1139/h2012-105Passive vs Active Recovery:Passive Recovery Is Superior to Active Recovery During a High-Intensity Shock MicrocycleGood to Go Book: Christie AschwandenASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWHow do you climb fast at the end of a race? Many road, gravel, and mountain bike events finish at the top of extended climbs. In Episode 250 of "The Time-Crunched Cyclist", a listener asks how to prepare for a 5-kilometer (3.1-mile) finishing climb at the end of a 2-3 hour race. Everything comes into play: aerobic fitness, power at lactate threshold (LT2), anaerobic capacity, VO2 max, durability, and tactical savvy. Coach Adam Pulford breaks it all down, tells you how and when to focus on specific aspects of fitness and conditioning, how to test durability, and finally, how to tactically take advantage of your fitness on race day.TOPICS COVEREDPhysical demands of hill climb finishes"Edge-finding" or fatigue resistance workoutsHow to test your durability with a workoutTrain "performance first"Train specificity lastWorkouts: OverUnders, Front Loaded Power Intervals, Speed Intervals, How to execute an effective taperRacing tactics on uphill finishesASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWPower, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context. TOPICS COVEREDPower vs Heart Rate vs RPE HierarchyHow to keep HR from drifting up during intervalsWhy HR might drop during intervalsWhy prioritize Power first, then RPE, and HR lastTraining at the top vs bottom of power zonesAll about Rate of Perceived Effort (RPE)Why three data points are better than oneASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESEston, R., & Connolly, D. (1996).Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.Validates RPE as a tool even without heart rate monitoring.Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.Faulkner, J., et al. (2008).Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.Indicates how fatigue alters perceived effort.Garcin, M., Fleury, A., & Billat, V. (2002).The correlation between RPE and physiological variables (heart rate, lactate) in cycling.Found strong correlation between RPE and lactate threshold, especially in trained cyclists.Source: International Journal of Sports Medicine.Seiler, S., & Kjerland, G.Ø. (2006).Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?RPE used as a monitoring tool for training load in elite cyclists and runners.Source: Scandinavian Journal of Medicine & Science in Sports.González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.https://doi.org/10.1152/jappl.1999.86.2.599Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.https://doi.org/10.1111/j.1469-8986.1997.tb02140.xHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWColin Izzard and Adam Pulford have more than 45 years of coaching experience between them. In this casual conversation between two old friends and colleagues, they pull back the curtain on how the coaching process works, how it differs from a training plan or AI-generated program, and how coaching has changed for the better with the introduction of new technologies - including artificial intelligence. ASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESLearn About Cycling Coaching with CTSSchedule a no-charge, no-commitment consultation with a CTS CoachGUESTColin Izzard graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He joined CTS as a coach in the early 2000s, developed CTS's first regional center in Asheville/Brevard NC, and mentored, developed, and trained dozens of coaches. Other fun projects have included writing stage races for Zwift and working with Training Peaks to help develop WKO 4 software. He served as a bike fit/sports science advisor for the Hincapie Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWWheels and Tires and Tire Pressure. These are the subjects of endless debates among road, gravel, and mountain bike racers. Wheel and tire technologies continue to change. Internal rim widths allow for wider tires, as do modern frames. In Episode 247 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford and Velosmith's Tony Bustamante discuss how cyclists can narrow in on the wheel + tire + pressure combination that works best in specific situation, like SBT GRVL vs. Big Sugar. TOPICS COVEREDWhy are tires so important to cycling performance?Why you should be testing multiple tire choicesSourcing course-specific info on tire selectionHow tire pressure affects wheel system performanceTinkering with tire pressure to find your preferred setupSweet spots for rire size and handling characteristicsASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESVelosmith Bicycle Studio- SRAM/ZIPP tire pressure guide - Schwalbe tire width guide - WTB Tire/Rim fit chartGUESTTony Bustamante of Velosmith Bicycle Studio. A second-generation bike shop owner, Tony Began working for his father in 1986 and over time worked in shops from L.A. to D.C. In the late 90s - early 00s. He worked at Seven Cycles in production/manufacturing and design before starting Velosmith in 2011 with a focus on building custom bicycles and delivering an exceptional level of mechanical service and hospitality. One last bit about Tony: he was an athlete Adam Pulford worked with for a handful of years and Adam has utilized Tony's skills and guidance on equipment choices, bike fit, and more.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWWhen it comes to the equipment choices and mistakes athletes make before big events, Tony Bustamante has seen it all. The founder of Velosmith Bicycle Studio, which specializes in customized builds for discerning cyclists, and a second-generation bike shop owner, Tony has been that guy you implored to fix your brakes last minute or install that super-important part the afternoon before your flight. Not only does he not recommend you do that, he has other potentially race-saving, trip-saving, and money-saving advice for cyclists as we head into the height of summer event season.TOPICS COVEREDThe 3 Categories of Concern for CyclistsRider: Apparel and Contact PointsBike: Frame/Fork, wheels/tires, drivetrain, controlsVariables: Bags, aero bars, on-bike tools, lights, etc.How to choose a mechanic you can trustTimeline for event-specific equipment choices/changesTimeline for having your bike worked on before an eventASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESVelosmith Bicycle StudioGUESTTony Bustamante of Velosmith Bicycle Studio. A second-generation bike shop owner, Tony Began working for his father in 1986 and over time worked in shops from L.A. to D.C. In the late 90s - early 00s. He worked at Seven Cycles in production/manufacturing and design before starting Velosmith in 2011 with a focus on building custom bicycles and delivering an exceptional level of mechanical service and hospitality. One last bit about Tony: he was an athlete Adam Pulford worked with for a handful of years and Adam has utilized Tony's skills and guidance on equipment choices, bike fit, and more.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWInterval training works, but there are ways to get stronger, ride faster, and win races without interval training. There are even aspects of performance that are better suited to no-interval training blocks. In some cases, the structured intensity with planned recovery breaks hinders an athlete's flexibility to use power and fitness spontaneously. Coach Adam Pulford breaks away from the dogma of interval training to show you how to improve your fitness and performance with a period of reduced structure. TOPICS COVEREDThe 5 reasons we do intervals in training3 Ways to train without intervalsSample workout 1: Hard Climbing DaySample workout 2: Kilojoules per hourSample workout 3: Normalized Power Game3 Ways to use Group Rides for productive trainingMonitoring your fitness when you're not doing intervalsSubjective feedback: "real feel" vs. "should feel"ASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESThe Evolution of EnduranceHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWStephanie Howe, PhD is back for Part 2 of the sports nutrition podcasts she recorded with Coach Adam Pulford. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 244 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford lay out evidence-based, practical sports nutrition recommendations for race day, including a checklist for planning your raceday nutrition, how to adapt your plan when things go wrong, how to come back from a bad stomach, and more. TOPICS COVEREDCreating a race day eating and drinking planPlanning ahead with aid stations, feed zones, drop bags, etc.How 'palate fatigue' stops athletes from consuming more food.How to come back from an upset stomach during a raceHow much sodium do you really need?ASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCEShttps://stephaniemariehowe.com/about/https://trainright.com/nutrition/HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWStephanie Howe, PhD is our go-to source for no-nonsense, evidence-based nutrition guidance. She doesn't abide fads or pseudoscience and has no allegiances to sports nutrition or supplement companies. An elite ultramarathon runner who won Western States, CTS Coach, and the provider for CTS Nutrition Coaching services, Stephanie works with cyclists, runners, triathletes, and more. In Episode 243 of "The Time-Crunched Cyclist Podcast", Stephanie and Coach Adam Pulford discuss the fundamentals of sports nutrition for training, misconceptions about eating sugar, how the recent "max carbohydrate" trends apply to Time-Crunched Athletes, and more.TOPICS COVEREDWhy athletes shouldn't be afraid of consuming sugar during exerciseIngredients to look for in sports nutrition productsAdjusting calorie/carbohydrate intake by exercise intensityNutrition for endurance days vs. interval/competition daysGut training: what it is, why it's good, how to do itWhat to eat in the 24 hours before important training/competitionHydration recommendations for training/competitionWhy you should carry both water and sport drinkASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCEShttps://stephaniemariehowe.com/about/https://trainright.com/nutrition/HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWHow much fatigue can an athlete accumulate without hurting recovery and hindering progress? That's the million dollar question for all coaches and athletes because it reveals how much training you can do in a given time, what type of workouts to use, and even what goals are within your reach. Coach Adam Pulford delves into the software tools he uses to analyze athlete data, monitor fatigue, assess an athlete's capacity for future training, and much more. Listen to Episode 242 of "The Time-Crunched Cyclist Podcast" and learn to leverage your training data to supercharge your training and results. TOPICS COVEREDWhat training metrics represent fatigue?Defining training stress score (TSS)Acute vs. chronic training loadHow stress (fatigue) is balanced by rest (recovery)Why "ramp rates" matter and how to use them to plan trainingASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESWhy Ramp Rate is an Important Training Metric | TrainingPeaksA Coach's Guide to ATL, CTL & TSBFatigue (ATL) – TrainingPeaks Help CenterWhat are CTL, ATL, TSB & TSS? Why Do They Matter?Core TrainingPeaks Metrics Explained: Fitness, Form, FatigueThe Foster Score: A Simple Yet Effective Way to Measure Training Load in Endurance Sports - LudumHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWSo many athletes are focused on training in Zone 2, but they don't realize "Zone 2" means different things depending on which training system you use. There is a 3-Zone system, a 5-Zone system, a 7-Zone system, and even more! Two of the most popular are 3-Zones, championed by researcher Dr. Stephen Seiler, and a 7-Zone system used by CTS and many other coaching groups. In Episode 241 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about how an athlete can compare or use more than one training zone methodology, and what "Zone 2" means in a 3-Zone system compared to a 7-Zone system.TOPICS COVEREDWhy training zones were created7-Zone system compared to a 3-Zone systemUsing aerobic decoupling to evaluate aerobic conditioningPractical advice for athletes trying to use training zonesASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESComplete Guide to Polarized Training with Dr. Stephen SeilerZones Calculator Overview – TrainingPeaks Help CenterCalculator Compare: https://docs.google.com/spreadsheets/d/1aptCiqhjm6Fn7vG6P50AX54pW1P7XdVWx-lCARzNA5U/edit?gid=965771708#gid=965771708Episode #170 “Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine” https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634902218Aerobic Decoupling: https://help.trainingpeaks.com/hc/en-us/articles/204071724-Aerobic-Decoupling-Pw-Hr-and-Pa-HR-and-Efficiency-Factor-EFAre You Fit? All About Aerobic Endurance and DecouplingEpisode #169 Metabolic Testing:https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634127336Tim Cusick:https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000468063825HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter:

OverviewWe love checking out what the pros are riding, but "normal" riders aiming to finish the Leadville 100 MTB in under 9 hours or under 12 hours have different needs on race day. Ten-time LT100 finisher, coach, and author Jim Rutberg talks with 3-time finisher Adam Pulford about the best bikes, equipment choices for the 2000+ riders behind the race leaders. And, since they're both coaches, they throw in a bunch of training, nutrition, and race strategy tips as well.Key topics in this episode:Challenges of Leadville 100 courseIs Leadville a drop-bar bike course?Best Bike Setup for Leadville 100How much suspension do you need?Bottles or hydration pack?What about a hardtail MTB?Wheels and Tires for Leadville 100Crank length for mountain bikingMTB, Gravel, or Road shoes and pedals?Training and Nutrition tips for Leadville 100LINKS5 Race Bikes from the 2022 Leadville 100 - PinkbikeTech Week – Bike & Tire Guide for the Stages Cycling Leadville Trail 100 MTBRoundup: The mountain bikes of Leadville - VeloXC vs Trail Bike Geo: Trail vs cross-country mountain bikes: Which is right for you? | BikeRadarASK A QUESTION FOR A FUTURE PODCASTGuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for nearly 20 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWHow do you know if your threshold value or FTP or the training zones you calculated from your field test or lab test are correct? The best way is to conduct a Verification Workout! Coach Adam Pulford walks you through his go-to verification workout and reveals how it can tell you if your training zones are set too low, too high, or just right.TOPICS COVEREDHow to tell if your threshold test was any goodCoach tips on training zonesThe FTP Verification WorkoutWhat to look for from a verification workoutHow to adjust training zones if necessaryScaling the Verification Workout for beginnersWhen in doubt, here's what to doASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWDifferent cycling field tests have their pros and cons. Some are better for beginners vs. athletes with greater pacing skills. Others are more convenient and easy to fit into a training plan. And still others are more detailed and take multiple days to complete, but provide more nuanced information. Coach Adam Pulford breaks down the most relevant, high-quality field tests so you can use the best test for you. Includes consideration for the 20-minute, Ramp Test, 8-minute, critical power, and power profiling tests.TOPICS COVEREDWhat is a field test?The 20-Minute FTP testThe Ramp TestThe 2 x 8-Minute Test from CTSCritical Power TestingPower Profile Testing with WKO5When you should update your training intensity rangesThe Best Test for YouASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESCTS Cycling Field TestCTS Field Test: Why Two 8-Minute Efforts Instead Of One 20-Minute Effort? - CTS Andy Coggan Protocol - Power Profiling: Creating Your Power ProfileComparing Many Field Testing Methods:Cycling Training Zones: A Detailed Guide — High North Performance WKO5 Resources: https://www.wko5.com/power-duration-science-explainedArticle: https://www.cyclingweekly.com/fitness/i-tried-every-ftp-test-to-find-out-which-is-the-most-accurateTraining Peaks Power Terminology: https://www.trainingpeaks.com/blog/power-terminology-for-cycling/Essential Guide to Cycling Training with a Power Meter - CTSHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Overview:Canadian Olympian and Paris-Roubaix winner Alison Jackson is one of the most dynamic and entertaining riders in the pro peloton. But inspiration to train and compete at her best doesn't always come easily. Learn what inspires Alison, what she does to find or create inspiration when it doesn't come naturally, and how you can draw on the same skills and techniques she uses to inspire yourself to greatness.Topics Covered In This Episode:How the Olympics inspired Alison to start cyclingFinding motivation in playfulnessMotivating yourself to get started when you don't want toFinding the inspiration to train when the going gets hardHostAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Guest BioAlison Jackson is one of the most recognizable Canadian professional cyclists, not only because wins races all over the world, but also because her dance moves have made her a social media sensation. She is a two-time Olympian, the first North American cyclist to win Paris-Roubaix, and multi-time Canadian National Champion. For 2025, she will race for the EF Education-Oatly Pro Cycling Team. Alison works with CTS Coach Adam Pulford.More About Alison Jackson:IG: https://www.instagram.com/aliactionjackson/ TikTok: https://www.tiktok.com/@aliactionjackson?lang=en FB: https://www.facebook.com/alisonactionjackson Twitter: https://twitter.com/aliACTIONjackso Team: https://efprocycling.com/  Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWVirtual racing on TrainingPeaks Virtual, Zwift, Rouvy or other indoor cycling platforms can be a fun and intense addition to an athlete's overall program. They can even become the central focus of your season! But too much virtual racing can work against you by removing too much of the specificity and contrast your training plan needs in order for you to experience gains in fitness and performance. If you want to jump into virtual racing or hard virtual group rides, here's a guide on how to do it wisely and effectively. TOPICS COVEREDSwap race for interval session?Mistakes to avoid when adding virtual racing to training planBringing contrast to your trainingASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESCTS Membership: https://trainright.com/membershipTP Virtual: https://www.trainingpeaks.com/virtual/TP Virtual Race Hub: https://tpvirtualhub.com/HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Overview:Joe Friel, legendary coach and author of "The Cyclists Training Bible", "Fast After 50", and "Ride Inside" (among other titles), is back on the podcast to discuss some fundamental truths and takeaways on coaching and training. Whether you're new to training or you've been working out for decades, this is an opportunity to confirm what you've experienced and learned over the years and to discover more nuanced observations and techniques from one of the best coaches in the profession.IN THIS EPISODEImportance of a high performance mindsetBalancing the Big 3: Career, Family, TrainingHow to individualize training for Time-Crunched and Time-Rich AthletesOverreaching vs Overtraining: Importance of scheduling restRace readiness: The difference between resting and taperingStrength training: Why to do it, how, and when for Time-Crunched Athletes and Aging AthletesLINKSSuggestions for the Aging Athlete - Joe FrielMotivation: Thoughts on Training #5: Motivation - Joe FrielConsistency: Thoughts on Training #3: Consistency Is Key - Joe Friel FastTalk, Joe's New Training Bible Joe Friel's Website and Books ASK A QUESTION FOR A FUTURE PODCASTGUESTFor endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWThere's a misconception that mixing higher-intensity intervals and Zone 2 aerobic endurance riding in the same session is bad. The contention is that exposure to higher intensities hinders the stimulus that leads to improved fat oxidation. Coach Adam Pulford dispels this myth and explains how training zones work together and can be used in additive and complementary ways.TOPICS COVEREDHow training intensities complement each other rather than cancel each otherAspects of fitness that can be improved at ALL INTENSITIESThe limitation of focusing too much on improving fat oxidationHow progressive overload works to gradually build fitnessASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESIs Zone 2 Training Overhyped or Under Appreciated? #41 - Zone 2 training: why all the talk? With Dr Andrew CogganRethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runnersForums: https://www.reddit.com/r/HubermanLab/comments/13cgwgb/zone_2_after_hiit/https://www.trainerroad.com/forum/t/high-zone-2-vs-sweet-spot-intervals/24263/2Sweet Spot Training In The Winter/Base Phase: Yes Or No? Physiological Benefits of Sweet Spot TrainingHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWWhat you rest for is what you're investing in. Group rides, interval days, training races, goal races... you can't be completely fresh and rested for all of them, but when should you train through an event versus tapering for it? Should you rest for a few days before big weekend group rides or treat them like any other training day? Scheduling rest and recovery is as important as scheduling aerobic endurance work or high intensity intervals. Coach Adam Pulford teaches you how to know the differences between using a short rest to freshen up, a structured taper to maximize performance, or a long rest to deload between training phases. TOPICS COVEREDIntroHow to "freshen up" your legs for important training sessionsWhen to train on tired legsResting before a new training phaseWhat "coming in fresh" looks likeBuilding recovery into your annual training planASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Overview:You are an athlete. Yes, you. Even if you don't always feel like one. Even if you're not as fit as you'd like. Being an athlete is part of your identity and who you are. It influences your priorities, eating behaviors, sleeping choices, and even your relationships and career decisions. Athlete, coach, parent, and journalist Pam Moore joins Coach Adam Pulford to delve into the power of athlete identity and how leaning into it can improve all aspects of your life and performance. Topics Covered In This Episode:Defining athlete identityOccupational therapy insights on athlete identityHow athlete identity changes with life transitions (kids, jobs, marriage, etc.)Maintaining athlete identity when life gets busyAdapting athlete identity with advancing ageHow shame affects athlete identityHow self compassion improves longevity in sport/trainingGuest:Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner's World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor.Show Links:Pam Moore's WebsitePam's Podcast Real Fit — Pam MooreASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Overview: Intuitive eating coach and journalist Pam Moore joins Coach Adam Pulford to discuss the ins and outs of "Intuitive Eating", what it really means (hint: it's not just eat whatever you want whenever you want), why it might be important for your lifestyle and eating habits, and how to incorporate it into your nutrition program.Topics Covered In This Episode:What is Inutitive Eating?Examples of cues or prompts that fit into intuitive eatingWhy we lack awareness of how we're actually eatingIs there a place for tracking calories/macros in intuitive eating?Going from "the least you can get away with" to "the most I can tolerate" during exercise.Guest:Pam Moore started out as an Occupational Therapist before committing to her passion for writing and becoming a journalist. A regular contributor to The Washington Post, her work has also appeared in Time, The Guardian, and Runner's World, Bicycling Magazine, and for well-known brands like Peloton. She earned a certification as an Intuitive Eating Counselor, and says, "As an occupational therapist and a journalist, I bring my intuitive eating coaching clients a deep understanding of human motivation, what it takes to make sustainable behavior change, and most importantly, how to ask the right questions and listen deeply to the answers." Show Links:Intuitive Eating Website/BookPam Moore's WebsitePam's Podcast Real Fit — Pam MooreASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWShould you perform your interval efforts at the beginning or end of your workout? In most cases, doing hard efforts early, when you are freshest, increases power output and time-at-intensity for those intervals. In this episode, Coach Adam Pulford provides the rationale behind this structure and shares the three specific scenarios when he has athletes ride in Zone 2 for most of the ride and execute hard efforts at the end.TOPICS COVEREDWhy you should do intervals in the first third of your workout.How early intervals improve Zone 2 training effect afterwardIntervals at the end for competition specificityIntervals at the end for fatigue resistance training/durabilityInterval timing advice for Time-Crunched AthleteASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESWorkout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervalsThe Science of Training Your Durability and Fatigue Resistance: https://youtu.be/8-RRwmlErDI or https://www.buzzsprout.com/813266/episodes/15275108 Fatigue Resistance Training and Testing: https://youtu.be/556YzqceA9E or https://www.buzzsprout.com/813266/episodes/15507165 Knowledge is Watt: DURABILITY: THE FOURTH DIMENSION OF ENDURANCE PERFORMANCE: HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Overview: In this insightful conversation, Coaches Jason Koop and Adam Pulford pull back the curtain and reveal the ways they navigate the creation, planning, and execution of athlete goals - and their own goals as coaches and professionals. It's a new perspective on traditional narratives about goal setting, one that is sure to be thought-provoking for athletes and coaches alike.Topics covered in this episode:Who's goals are these, anyway?Why coaches and athletes are terrible at forecastingWhy a granular annual plan can be counterproductiveHow a broadly-based annual plan is essentialHow to guide an athlete with two or more A-goals in a seasonASK A QUESTION FOR A FUTURE PODCASTGuest: Jason KoopJason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com HostAdam Pulford has been a CTS Coach for more than 15 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.LinksLong Range Planning Link: Book — Coach Jason KoopMy Go-To on Periodization: Periodization Theory and Methodology of TrainingArticle on Goals: Three Types of Goals for Cycling SuccessListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Overview: Coach Renee Eastman joins Adam Pulford to provide wisdom, guidance, and actionable tips for thriving through the week between Christmas and New Year's. For some, it's an opportunity for a big training block (e.g., Rapha's Festive 500). Others struggle to train at all because of family trips. And still others get anxious about indulging in holiday meals. Renee and Adam have common-sense tips for all these scenarios and more. Topics Covered In This Episode:Strategies for Time-Crunched vs. Time-Rich AthletesWill taking two weeks off hurt your fitness?Alternative exercises that count for trainingHealthy perspectives on Holiday eatingAre week-long fitness challenges a good idea?How to execute a week-long challenge if you chooseGuest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enDetraining Effects Prevention: A New Rising Challenge for Athletes - PMC (PDF) The Effects of Detraining on Cardiovascular Parameters in Distance RunnersVacations: Remarkably Valuable for Athlete Fitness and Life-Balance The Rapha Festive 500Detraining Episode: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000583323375ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWWarmup routines change based on the physical and mental demands of a competition or training session. There are general rules of thumb like, "The shorter the race the long the warmup", but Coach Adam Pulford dives deeper and describes exactly how long to warm up on the bike and with what range of intensities, along with dynamic activities cyclists can do off the bike - or in the start corral - to compete or train at your best. TOPICS COVEREDWarm up rules of thumbThe Short warmup (7-10 minutes)Medium warmup (20 minutes)Long warmups (30-45 minutes)Example: Long warmup before hard training (25-30 minutes)Example: Race warmup (45 minutes)Example: Alternative short race warmup (20 minutes)Dynamic Warmup and Activation ExercisesDo Masters athletes need a longer warmup?Creating a good dynamic warmupTime-Crunched Warmups and Race Start CorralsASK A QUESTION FOR A FUTURE PODCASTRESOURCESEXAMPLE Warm up before hard Training: ~25-30min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to2x20s openers with 2-3min RBIBuild into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervalsEXAMPLERace Warm Up: 45min10-15min of easy endurance spinning3x1min FastPedals (high cadence, moderate power) with 1min RBI2x4min Threshold efforts with 3min RBI2x20s openers with 2-3min RBI5-10min easy spinningEXAMPLE Simple Race Warm Up: 20min7-10min easy endurance spinning 3min build from Tempo to Threshold2min easy 1x20s Opener3-5min easy spinning LINKSNSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-upHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWSometimes your exercise heart rate seems higher than normal for a given power output and perceived exertion. Beyond the standard variables that affect heart rate, like caffeine, dehydration, anxiety, and fatigue, there are other training and nervous system related factors that may elevate exercise heart rates for a few days or up to two weeks. Coach Adam Pulford examines three common scenarios that can temporarily jack up your exercise heart rate. TOPICS COVEREDWhat influences heart rateScenario 1 - first indoor trainer sessionHeat training for indoor cyclingScenario 2 - time away from trainingHow to mitigate elevated HR issues when returning to trainingHeat exposure to mitigate elevated HRScenario 3 - long steady rides vs. hilly ridesHR response to cold vs. heatMTB Tip - using hrTSS to evaluate technical terrainASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESEvidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMedDo You Have An Elevated Heart Rate After Exercise? Here's WhyEffects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional StudiesUnlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214)Autonomic Nervous System: What It Is, Function & Disorders Recovery from sauna bathing favorably modulates cardiac autonomic nervous system - ScienceDirectHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWIn a recent episode (#220), Coach Adam Pulford covered how much Zone 2 training is too much or no longer productive. At the other end of the spectrum, there were questions about the minimum dose of Zone 2 training necessary to achieve positive adaptations. The minimums depend on whether athletes are beginners, intermediates, or advanced riders, along with other factors. Coach Adam explains how to categorize yourself and how to find the appropriate minimum ride length to make Zone 2 sessions effective.TOPICS COVEREDClassifications of athletes for Zone 2 workMinimum doses of Zone 2 for Beginner, Intermediate, and Advanced ridersWhy different athletes have different minimum doses of Zone 2ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEW: The Breck Epic is the premier mountain bike stage race in the United States, and Race Founder and Director Mike McCormack is a legendary for the ethos and environment he's cultivated around the race. He and Adam Pulford go beyond Breck Epic to talk about what riders get out of doing truly epic endurance events, how to prepare for them, how to have fun during them. Don't miss this inspiring and motivating conversation, and then go sign up for your next big adventure! Key topics in this episode:How Breck Epic worksThe value of creating a great racing experience for ridersBalancing MTB skills and fitness trainingThe effect of Breckenridge's altitude (9400 ft) on performance, nutrition, and recoveryPreparing for racing at altitude when you live at sea levelManaging race week efforts to maximize fun and successGuestMike McCormack founded the Breck Epic MTB Stage Race in 2009, treating its field to a high-alpine tour of Colorado's secret stashes, hidden gems and historical ghost towns. Committed to big routes with good friends, Epic's 220-plus miles and 40k of vertical establish its 6 stages as the gold standard of endurance backcountry riding. With a unique cloverleaf format allowing riders from 25 countries and 40+ states to start and finish each day within a mile of the the historical Victorian mining town of Breckenridge, Colorado, Epic is the mountain bike experience of a lifetime.LinksIG: https://www.instagram.com/breckepic/X: https://x.com/BreckEpichttps://www.facebook.com/search/top?q=breck%20epichttps://breckepic.com/HostAdam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWUnravel the mystery of "junk miles" with as we redefine the controversial concept and dismantle myths surrounding Zone 2, Zone 3, Tempo and Sweet Spot. This episode will help you transform aimless fatigue-inducing rides into purposeful, performance-enhancing sessions. Understanding the art of periodization and the value of each training zone, you'll learn to strategically align your rides with your fitness goals and maximize your cycling potential.TOPICS COVEREDWhat "Junk Miles" really meansWeekly training pattern to avoid junk milesTips for planning effective workoutsMaking good use of group ridesASK A QUESTION FOR A FUTURE PODCASTLINKSPeriodization Theory and Methodology of TrainingMacrocycles, Mesocycles, Microcycles: Periodized Training ExplainedWhat Are Junk Miles and Are They Ruining Your Training? The ScienceChris Carmichael's 5 Most Important Rules for Cycling Training - CTSBlock Periodization for TC Athletes: https://substack.com/home/post/p-139717997HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEW: Longtime pro cyclist Heather Fischer joins Adam Pulford to discuss short-term and long-term motivation, both what it takes to get out the door today and what it takes to fuel your passion for training year after year. Perfect for the end of the season and the impending winter, this conversation provides insights into how you can make the most of the coming months and put yourself on track for a great season next spring and summer.GuestHeather Fischer has been a professional cyclist for more than 10 years, earning Collegiate and US Pro National Championships, top-10 finishes in UCI World Tour races, and competing in gravel events like Unbound, FNLD GRVL, Crusher in the Tushar, Rock Cobbler, BWR, and The Rad Dirt Fest. A resident of Boulder, CO, Heather works as a cycling coach and is coached by "Time-Crunched Cyclist Podcast" host Adam Pulford.LinksHeather's IG: https://www.instagram.com/heather_smash/HostAdam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEW: Kerry Werner has been packing, unpacking, and traveling with bicycles for nearly two decades, and now he advises people on traveling with bicycles for BikeFlights. He talks with Coach Adam Pulford about how to pack a bike, whether to ship or fly with your bike, recommended bike cases and boxes (and cases he doesn't recommend), and much more.Key topics in this episode:How do people travel with their bikes?Top bike case product recommendationsWhat to look for in a bike caseHard shell vs soft sided casesBike cases Kerry does not recommendCardboard bike boxes vs. casesHow BikeFlights worksInternational travel with a bicycleGuestKerry Werner has been at the top of the US cyclocross and mountain bike racing scene for more than 10 years. He has ridden on multiple World Championships teams for XC MTB and Cyclocross. His palmarès includes: 33 UCI wins, U23 XC MTB National Championship, 3 time Division One Collegiate CX National Championships, and a Pan American CX Championship. When he is not racing or producing his very popular vlog content, Kerry is the Event and Marketing Support Specialist for BikeFlights.Links Kerry's IG: https://www.instagram.com/kerryw24/ Kerry's Youtube Channel: https://www.youtube.com/c/KerryWernervlog Bike Flights: https://www.bikeflights.com/ Packing videos from BikeFlights: https://www.bikeflights.com/pack/HostAdam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWOverview: Zone 2 training is all the rage, but there's a point at which more Zone 2 or exclusively training at low intensity is no longer productive. Time-Crunched Cyclists reach this point sooner than time-rich athletes because you don't have the training volume to continue creating a training stimulus. Coach Adam Pulford shares his solutions for developing aerobic fitness using a mixed-intensity training method for Time-Crunched Cyclists. TOPICS COVEREDWhen is it appropriate to do mostly Zone 2 training?Why NOT to do just Zone 2 trainingProgression at Zone 2Aerobic decouplingHow to increase Zone 2 power outputIndoor vs outdoor for Zone 2 ridesASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD is back to discuss exactly how sodium bicarbonate can improve cycling performance, how much to consume, when to take it, and what workouts or races it works best for. Coach Adam Pulford and Kristen also discuss new research showing that using sodium bicarbonate during an 8-week training program improves training adaptations.Key topics in this episode:What sodium bicarbonate does in the bodyWhat's the problem with sodium bicarbonate?What athlete types benefit from sodium bicarbonate?Is sodium bicarbonate safe?How much sodium bicarbonate should you take?Multi-day loading with sodium bicarbonateSodium bicarbonate in long-term training planGuestKristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD) and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.LinksKristin's WebsiteKristin's InstagramReferences:2020 Study on Individualization of Sodium Bicarb Ingestion: Meta Analysis:Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis | Sports MedicineAsker Jeukedrup Summary: Sodium bicarbonate, cheap and effective?Why Top Olympic Athletes Use Baking Soda to Boost Performance The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists - PubMed Knowledge is Watt articleHostAdam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWOverview: Let's say you have cycling event coming up that requires both steady, sustained power and short, punchy accelerations or climbs? How do you train to optimize both? Coach Adam Pulford describes the structure of a 16-week training plan he would use for this scenario.TOPICS COVEREDDemands of training for long efforts vs. short effortsTraining blocks to use across a 16-week programWorkout details and weekly training structurePeak phase training with an effective taperASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Cycling champion Caroline Manning joins us for an inspiring conversation about her journey from teenage cyclocross star to an incredible professional career marked by five French National Championships and a silver medal at World Championships. Caroline opens up about the personal battles she faced during her peak years, including the trials of an abusive marriage, and how she managed to leverage these challenges into a competitive edge, and the personal and professional prices she paid later.Host Adam Pulford and Caroline discuss the burnout and pressure of maintaining high performance, compounded by age's inevitable effects on drive and passion. As she shifts focus from racing victories to personal growth and coaching, Caroline shares invaluable insights on longevity in sports. The concept of chronic adaptation allows seasoned athletes to maintain their edge with reduced training loads, emphasizing the power of consistency and self-awareness in training preferences. Caroline highlights the need for moderation, challenging the “all or nothing” mentality that often leads to burnout. Her story is a beacon for those seeking to redefine success and find fulfillment as we mature in sport.Key topics in this episode:Caroline's early progression to elite cyclingPros and cons of fueling athletic performance with personal painRedefining the role of training and competition in lifeRedefining what "success" looks like GuestCaroline Mani began competing at age 6, started as a competitive cyclist at 15, and has been racing every since. She won the French Cyclocross National Championships five times and earned a silver medal at the 2016 UCI Cyclocross World Championships. After a period of personal and professional hardship, Caroline rediscovered her joy for competition, cycling, and coaching and she is now a CTS Cycling Coach, manager of the Groove Offroad Racing Team, and founder of the race support company Velomafia. LinksCaroline's SocialsIG: https://www.instagram.com/carolinemani1987/X: https://x.com/carolinemaniFB: https://www.facebook.com/profile.php?id=100084694856253Resources:Groove Auto: https://www.grooveauto.com/VeloMafia: https://www.instagram.com/velomafiallc/CTS: https://trainright.com/coaches/caroline-mani/HostAdam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEW: Sports Dietitian Kristen Arnold MS, RDN, CSSD works with busy amateur and elite athletes who sometimes struggle to optimally fuel for performance and recovery. In this episode, Kristen and Coach Adam Pulford break down practical, easy, quick, and effective tips and tricks you can use to fuel and perform at your best. Key topics in this episode:Fueling for early morning trainingFueling for longer ridesFueling morning workouts without pre-workout mealFueling for people who don't like breakfastTiming of fluid intake for hydration and fuelingThe post ride mealsTips for daily nutrition intake Food delivery service tipsGuestKristen Arnold MS, RDN, CSSD is a registered dietitian (RDN), retired professional cyclist and Women's Development Road Director for USA Cycling. She is a board-certified specialist in sports dietetics (CSSD), received her master's in human nutrition (MS) from the Ohio State University and is a Level 1 USA Cycling coach. Her private practice nutrition counseling business focuses on sports nutrition for women athletes.LinksKristin's Website Kristin's InstagramReferences from the episodeDC Sustainable Meals: Vegetable & the Butcher  The Rounds sustainable mealsHostAdam Pulford has been a CTS Coach for more nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.TOPICSWhy and How to increase plasma volumeNative Heat protocolSauna protocolHot bath/hot tub protocolShould you use heat acclimatization year round?LINKSLindsay's Socials:IG: https://www.instagram.com/sportsciencelindz/FB: https://www.facebook.com/lindsay.hyman.7X: https://x.com/SportsSciLindzHeat Training Resources:Image discussed in the podcastKoop's: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop Asker's: Beat the Heat – a hot bath after exercise boosts performance in the heat Stacy's: Heat Regulation For Women | Dr. Stacy Sims ASK A QUESTION FOR A FUTURE PODCASTGUESTLindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Can heat training be the secret weapon in unlocking peak athletic performance? Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center. Lindsay reveals the preparations undertaken by Team USA for the Paris Olympics, detailing how they managed heat stress in extreme conditions. From sustainable designs in the Olympic Village to using core temperature pills for gathering data, learn how innovations help athletes excel on the world stage.For everyday athletes, Lindsay and Adam discuss practical aspects of heat training, how athletes should balance heat exposure with other training priorities, how long it takes to acclimate to the heat, and when to start your heat training prior to important events. LINKSLindsay's Socials:IG: https://www.instagram.com/sportsciencelindz/FB: https://www.facebook.com/lindsay.hyman.7X: https://x.com/SportsSciLindzHeat Training Resources:Image discussed in the podcastKoop's: Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop Asker's: Beat the Heat – a hot bath after exercise boosts performance in the heat Stacy's: Heat Regulation For Women | Dr. Stacy Sims ASK A QUESTION FOR A FUTURE PODCASTGUESTLindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWOverview: 'Cross is coming! Coach Adam Pulford talks with Chris Merriam, Team Manager of CXD Trek Bikes, about all things cyclocross, from mistakes 'crossers make to equipment recommendations, key workouts, and race day strategies.TOPICS COVEREDCommon pre-season training mistakes Skill and technique mistakes in trainingWhat to look for in a cyclocross training groupWork/life balance with cyclocross racingMistakes in equipment selectionRace day strategiesCyclocross-specific interval trainingASK A QUESTION FOR A FUTURE PODCASTLINKSSocial media:CXD IG: https://www.instagram.com/cxdtrekbikes/CXHairs IG = https://www.instagram.com/cxhairs/Resources:CXHairs Bulletin on Substack: https://cxhairs.substack.com/DCCX: https://www.facebook.com/profile.php?id=100057314694024 HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWOverview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.TOPICS COVEREDPolarized vs. SweetSpot definitionsSweetSpot pros and consPolarized training pros and consPractical recommendations for Time-Crunched CyclistsASK A QUESTION FOR A FUTURE PODCASTLINKSComplete Guide to Polarized TrainingSweet Spot Training In The Winter/Base Phase: Yes Or No? Zone 2, Sweetspot, and Polarized Training HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWOverview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery.TOPICS COVEREDHow to start post-event recoveryWeek 2 of post-event recoveryWeek 3 of post-event recoveryHow you know you're ready againQuestion 2: Key Metrics to Track for Training?3 broad areas to focus onSpecific metrics to trackASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWOverview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power? TOPICS COVERED IntroIntensifying training to add speed and powerKey workouts for aerobic glycolysisProgression of workouts for improving aerobic glycolysisASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

OVERVIEWTime-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?" TOPICS COVEREDQuick Answers to Listener QuestionsBenefits of short sessions of Zone 2 trainingBlock training for Super Time-Crunched CyclistsThreshold workout exampleTraining plans with 2-3 workouts per weekAnnual periodization plan for Super Time-Crunched CyclistsASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

IN THIS EPISODECarbohydrates and durabilityWhat are Critical Power and W PrimeResearch review: Critical Power at rested vs. fatigued state with CHOFueling for increased durabilityFueling by percentage of hourly expenditureNutrition timing and periodizationLINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

IN THIS EPISODEDurability and Fatigue Resistance Testing ProtocolsDoes everyone benefit from durability training?Independence of VO2 and durabilityTraining development for shorter distance athleteDurability for long gravel, road, and MTB racersEmerging research on training strategies LINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

IN THIS EPISODEPeak Fat Oxidation and FatMaxFax oxidation effect on fatigue resistanceEffects of sex and fitness on peak fat oxidationTraining with low and high carbohydrate availabilityOptimizing fat oxidation for Time-Crunched CyclistsZone 2 training benefits beyond fat oxidationLINKShttps://knowledgeiswatt.substack.com/https://www.instagram.com/knowledgeiswatt/https://x.com/knowledgeiswattASK A QUESTION FOR A FUTURE PODCASTGUESTGabriele Gallo earned his PhD in sports science and also recognized that scientific literature - including his own research - is complicated for non-scientists to read and comprehend. As a result, he created the Knowledge Is Watt Substack and Instagram account. He has dedicated himself to translating scientific papers into more easily digestible content to be read, understood and easily applied by all athletes and coaches. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

In Part 2 of our conversation with legendary coach Joe Friel, Adam and Joe discuss four key topics around training for older athletes: Consistency, Intensity, Motivation, and Habits. IN THIS EPISODE 4 Takeaways for Older AthletesThe Value of ConsistencyThe only 3 things an athlete can focus onIntensity - balancing hard days and easy days"Recovery on Demand" Motivation changes for older athletesMaintaining good habits with ageLINKSSuggestions for the Aging Athlete - Joe FrielMotivation: Thoughts on Training #5: Motivation - Joe FrielConsistency: Thoughts on Training #3: Consistency Is Key - Joe Friel FastTalk, Joe's New Training Bible Joe Friel's Website and Books ASK A QUESTION FOR A FUTURE PODCASTGUESTFor endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Unlock the secrets to maintaining peak performance at any age with our special guest, Joe Friel, the mastermind behind "The Cyclist's Training Bible" and "Fast After 50." Joe delves into the crucial role of anabolic hormones and their impact on athletic performance. Discover how a long-term dedication to training can help maintain higher hormone levels and slow the decline in VO2 max as we age. We also discuss the invaluable wisdom and strategies that experienced athletes employ to compensate for physiological changes, emphasizing the importance of exercise, sleep, and diet in maintaining peak fitness. Tune in for a treasure trove of tips to train hard, train smart, and achieve your athletic goals, no matter how old you are.IN THIS EPISODEHealthspan vs. LifespanHormonal changes affecting aging athletesAge-related physical declinesImportance of weight lifting and varied activitiesEmotional responses to aging as an athleteDo older athletes respond to training?LINKSSuggestions for the Aging Athlete - Joe FrielMotivation: Thoughts on Training #5: Motivation - Joe FrielConsistency: Thoughts on Training #3: Consistency Is Key - Joe Friel FastTalk, Joe's New Training Bible Joe Friel's Website and Books ASK A QUESTION FOR A FUTURE PODCASTGUESTFor endurance athletes and coaches, Joe Friel needs no introduction. A legend in the endurance coaching profession, Joe is the author of some of the most successful books on endurance training, including "The Cyclist's Training Bible", "The Triathlete's Training Bible", and "Fast After 50". He was a founder of Peaksware, creator of TrainingPeaks software. As a coach, his clients have included elite amateur and professional road cyclists, mountain bikers, and triathletes and duathletes. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

IN THIS EPISODERole of electrolytes in the bodyDo we need sodium in sports drinks for performance?Why is sodium in sports drinks?Do we need sodium in sports drinks for 1-3 hour events, or only longer events?The role of electrolytes in crampingSodium testingPre-exercise sodium intakeSodium loading for fluid retention before specific eventsSodium bicarbonateLINKS-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768 Twitter: https://twitter.com/nxtlvlnut Instagram: https://www.instagram.com/fuelingendurance/ ASK A QUESTION FOR A FUTURE PODCASTGUESTDr Alan McCubbin works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as a Senior Teaching Fellow. He is an Accredited Practicing Dietitian and Accredited Sports Dietitian, and in 2021 was awarded Fellowship of Sports Dietitians Australia for his combined research and education contributions to the profession. Alan completed his PhD at Monash, focussing on the dietary sodium intake practices of endurance athletes, and the likely implications for health and performance during exercise. HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete