Ask A Cycling Coach - Trainerroad Podcast

Share the podcast with your friends, and rate it 5-stars! Spotify: https://trainerroad.cc/spotify2 iTunes: https://trainerroad.cc/apple2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE: (0:00) 

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:00) Introducing Cole Paton! (14:47) Why is your heart rate higher when training outside vs. inside? (26:31) Pacing tips for new road racers (43:04) Is too much flexibility bad for cyclists? (55:32) Is sweat rate based on power output? LINKS MENTIONED IN THIS EPISODE: - Cole and Savilia’s Youtube: https://www.youtube.com/@ColeSavilia  - Backs, R. W., & Seljos, K. A. (1994). Metabolic and cardiorespiratory measures of mental effort: the effects of level of difficulty in a working memory task. International Journal of Psychophysiology, 16(1), 57-68: https://www.sciencedirect.com/science/article/abs/pii/0167876094900426?via%3Dihub  - Furley, P., & Memmert, D. (2010). The role of working memory in sport. International Review of Sport and Exercise Psychology, 3(2), 171-194. DOI: 10.

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google  TOPICS COVERED IN THIS EPISODE: (0:46) Should cyclists take CBD? (39:39) Bike handling tips for scary courses (52:15) How much fitness do you lose in one week? (1:01:29) Are raisins good cycling nutrition? (1:10:29) Why do some races feel so hard, and how should you train for that? LINKS MENTIONED IN THIS EPISODE  - Effects of Cannabidiol on Exercise Physiology and Bioenergetics: A Randomised Controlled Pilot Trial, Sahinovic, et al., 2022: https://trainerroad.cc/42mxwEm  - The influence cannabidiol on delayed onset of muscle Soreness, Hatchet, et al., (small sublingual CBD dose): https://trainerroad.cc/44uHUvn  - Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training, Isenmann, et al., 2021: https://trainerroad.cc/3paRCmN  - www.GlobalDRO.com  - Detraining: What Happens Whe

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:00) Welcome! (0:31) How to train for uphill finishes (9:31) Are you overtraining? (24:53) Why does music make you faster, and how much faster can it make you? (41:49) Should you take a week off after big races? (48:07) Tips on fitting unstructured riding into your training plan (56:07) Should you reduce caffeine intake before races? Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses mac

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:00) Chad Update (12:55) Is a TT bike worth it? Hacks to make your road bike more aero (37:06) Is training late at night bad? How to increase consistency (57:14) How to recon a race without pre-riding (1:16:21)Should you get more PRs from races or training? (1:30:49) How to pace team relay races (1:39:33) Tips for bathroom stops in long races   RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3KQBApb    Watch our latest Cycling Science Explained video now! https://youtu.be/NtoCgX1CAUM    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive rev

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:19) What did Keegan learn from Life Time Grand Prix? (14:24) Hot takes: Most athletes would be faster if they swapped 1 training day per week with a true rest day (38:56) Hot takes: Your drinkable carbs are giving you cavities! (46:44) Hot takes: Altitude isn’t real as long as you aren’t aware of what elevation you are at   Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learni

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:32) What Hannah has learned in her recent races (7:21) How to stay motivated after bad results (18:08) What to do when the field starts hard (35:58) How easy should your recovery rides be? (55:33) Big training mistakes that cause burnout (1:16:00) How did Coach Jonathan do at IM Oceanside 70.3?   Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coachin

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:00) Welcome! (0:15) Clarification from Ep. 409 (12:48) Are carbon bikes worth it? (21:45) How high are the pro’s FTPs? (45:29) What’s the best way to raise your FTP? (50:54) How quickly do you lose altitude adaptation? (1:01:05) How will Coach Jonathan do at IRONMAN Oceanside 70.3?   Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google TOPICS COVERED IN THIS EPISODE: (0:00) Welcome! (0:48) How to win a Cat 4 race (26:50) Cape Epic update (29:35) How to use power meters for running (44:19) Is the recovery window a myth? (53:29) Beginner tips for cardiovascular training (58:25) Should cyclists avoid HIIT strength workouts? How to schedule strength training in your cycling training plan (1:13:53) Does tire direction really matter? (1:18:50) Is it bad to frontload your hard workouts in your week? RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3lGyMSP Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf iTunes: https://trainerroad.cc/itunessogf TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training a

Get to know Tiffany Keep, Rossouw Bekker, and Keagan Bontekonig – TrainerRoad employees racing the 2023 Absa Cape Epic!   Learn actionable takeaways from what these pro athletes have done to prepare for the race, how they plan to execute, and what stages they are looking forward to and fearing the most in this brute of a race.   Follow them throughout Cape Epic with the links below: • Cape Epic YouTube Channel: https://www.youtube.com/@EpicSeries_Race_The_World  • View the race route: https://www.epic-series.com/capeepic-event-route  • Rossouw's IG: https://instagram.com/rossouwbekker?igshid=YmMyMTA2M2Y= • Keagan's IG: https://instagram.com/keagan_bonty?igshid=YmMyMTA2M2Y= • Tiffany's IG: https://instagram.com/tiffanykeep?igshid=YmMyMTA2M2Y= • Rossouw and Tiffany's Team IG (Valley Electrical Titan Racing): https://instagram.com/vec_tr_team?igshid=YmMyMTA2M2Y= • Keagan's Team IG (Insect Science MTB): https://instagram.com/insectsciencemtb?igshid=YmMyMTA2M2Y=    Share the podcast with your friends, and rate it

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (4:03) Hot Takes: Shaving one’s legs is the worst tradition in cycling  (18:25) When should you go harder than your workout? (30:28) Hot Takes: Kids snack food is the best for long rides (43:29) Does Adaptive Training give you credit for extra training? (47:16) Hot Takes: Shoe fit is just as important as bike fit  (1:02:02) How to get faster without a training plan (1:15:08) Hot Takes: Racing when its cold is harder than racing when its hot Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effectiv

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2  Google Podcasts: https://trainerroad.cc/google  TOPICS COVERED IN THIS EPISODE: (0:30) Hannah’s learnings from first races of the year (31:37) Is living at high altitude actually advantageous? (1:00:53) Why does VO2max not increase with FTP? (1:18:50) Does sag climbing actually not work? RESOURCES MENTION IN THIS EPISODE: https://trainerroad.cc/3ZY8YjP  Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo  Subscribe to the Science of Getting Faster Podcast below!  Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf  TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating. Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:00) Hot Takes followup–which is more dense: hot or cold air? (2:39) Does new muscle need to be endurance trained? (21:43) What are the costs of doing only hour-long workouts? (40:24) Do anti-depressants and anti-anxiety meds adversely affect training? (55:55) Best training plan for athletes returning to training after a long break (1:09:56) Can you increase your max heart rate? (1:22:03) What advice have the hosts never shared on the podcast before?   Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is m

Follow Alex Larson on Instagram: https://www.instagram.com/alexlarsonnutrition/    Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:19) Gaining weight while trying to fuel workouts (37:51) How to train while intermittent fasting (59:46) Race week nutrition (1:21:20) Is table sugar the best carb mix? (1:31:29) Are high-resistant starches ideal training fuel? (1:36:46) Signs your race nutrition isn’t working for you   RESOURCES MENTIONED IN THIS EPISODE: trainerroad.cc/3XxFVln    Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:20) I'm not unfit in the winter, the air is just heavier.  (04:34) Negative racing is just as sound of a strategy as attacking all the time.  (11:43) Long indoor Z2 is like therapy. (17:46) Is the move by Ironman to ‘split the IMWC’ a money grab, or is it a legitimate good move for the athletes? (29:00) Technical trails should not be ‘made safe’ even if they are dangerous.  (34:06) After watching Call of a Lifetime, gravel racers need to care less about tradition and maintaining a pleasant emotional balance and more about winning. (40:32) The whole “scrape mud” thing with your pedal stroke is unnecessary. Pedal how you pedal. (42:28) Your bike fit shouldn't look like the pros.  (48:53) It's ok for your saddle to not be aligned center if it's for an imbalance.  (51:13) Gravel is not more

Share the podcast with your friends, and rate it 5-stars! iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (0:28) How to use TrainerRoad to burn more calories (21:43) Do tall riders suffer more at altitude? (45:01) What causes Adaptive Training to change my workouts? (52:36) Nutrition for short races (01:05:24) What are the goals of different types of threshold workouts? (01:20:03) Why are crosswinds such a big deal in racing?   RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3HGsV6Y    Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App St

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE:   (2:51) TrainerRoad Run Announcement!  (27:08) How to succeed on TrainerRoad (43:24) How to train to corner (1:03:57) What Coach Jonathan has learned from triathlon training   RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3wOpEOb    Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and i

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE   (0:23) HOT TAKES: Beer is good for recovery (10:54) Liquid calories are better than solid food when riding (13:13) XCO is just a time trial for 90+% of people racing it  (17:25) Off season is boring! (22:38) Riding for fun and racing your friends still makes you faster (29:35) Handlebar bags on $10k aero bikes is LOL (33:09) Recovery rides hinder recovery (36:43) It's okay to change your plan volume mid-season  (51:21) How to pick good lines in a high pressure situation (1:00:23) Aid Station strategies from the pros (1:08:50) How to pick events that prepare you for your goal event   RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3WHha63   Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below!

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE   (0:00) Meet pro XC MTB racer, Savilia Blunk! (0:42) How to manage emotions in a race (7:04) MTB pacing strategies from the pros (11:55) What Savilia does to become such a good bike handler (17:08) How to use your autonomic nervous system to get more from your workouts (49:34) How XC MTB pros manage racing short track and XCO with such little time between (01:07:00) The one thing coaches wish more athletes did to get faster   RESOURCES MENTIONED IN THIS EPISODE: https://trainerroad.cc/3wkfHaI    Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling t

Share the podcast with your friends, and rate it 5-stars!iTunes: https://trainerroad.cc/apple2  Spotify: https://trainerroad.cc/spotify2 Google Podcasts: https://trainerroad.cc/google    TOPICS COVERED IN THIS EPISODE   0:00 Welcome! 1:48 Quick cramp fixes 10:32 Energy Balance vs. Energy Availability: What is the best way to track food intake? 22:31 Should you be ingesting mid-ride protein? 34:35 Cyclists, carbs, insulin, and fat metabolism 51:15 What makes the beginning of an interval so hard? 1:02:20 How to manage your relationship with food when it gets extra complicated   RESOURCES MENTIONED IN THIS EPISODE :https://trainerroad.cc/3BdfA3B  Watch our latest Cycling Science Explained video now! https://youtu.be/k3IIJqNxNMo    RESOURCES FROM THIS EPISODE: https://trainerroad.cc/3BdfA3B Subscribe to the Science of Getting Faster Podcast below! Spotify: https://trainerroad.cc/spotifysogf  iTunes: https://trainerroad.cc/itunessogf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling train