Ask a Cycling Coach Podcast - Presented by TrainerRoad

A weekly Sports, Health and Fitness podcast featuring
 1 person rated this podcast

Episodes of Ask a Cycling Coach Podcast

Mark All
Search Episodes...
What is the cause behind getting dropped and how do you train to avoid it happening in the future, should cyclists and triathletes maintain a caloric deficit, which supplements have the most impact on performance and much more in Episode 303 of the Ask a Cycling Coach Podcast! ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE Intro 0:00 Adaptive Training update 00:59 How much activity is too much on a recovery day? 14:59 Easing back into racing safely 32:32 How to fuel late-night workouts 59:51 Run-flat tubeless inserts for road bikes 1:13:32 Phone cases that mount on your handlebars 1:18:59 How and when to use both brakes or use them individually 1:20:39 Supplements that make you faster 1:28:49 Calorie balance for cyclists 1:31:40 How to not get dropped 1:56:40 ------------------------------------------------------------------ LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3kspxRv ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/2QcjR2Y Train Together with Group Workouts: https://bit.ly/2Q8fiX4 Get Started: https://bit.ly/2Q8NNwR ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF ------------------------------------------------------------------ STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Eamon Lucas is an American bike racer who has achieved success as a road and crit racer in the USA, racing fixed gear bikes in the Redhook Crit series for the star-studded Specialized Rocket Espresso team, and now in the intense Belgian Kermesse racing scene. Listen in as we discuss the different race tactics and cultural nuances of racing in different regions and formats that have helped Eamon be successful. Eamon’s Instagram: https://www.instagram.com/eamon_lucas/ Eamon’s Team - Shifting Gears Kermesse: https://www.instagram.com/shiftinggears_kermesse/ ---------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE TrainerRoad mobile app and Adaptive Training Update 00:52 Eamon’s background in cycling 2:02 Does racing fixed gear crits make you a better bike handler? 7:46 Why did Eamon go to Europe to race? 9:25 What are Belgian Kermesse races? 11:41 How does racing in Europe differ from the US? 17:42 How to deal with negative racing 28:52 What are the best race-winning strategies, and how are they different? 41:29 How to learn from tactical mistakes 48:03 Do you need to change your power profile to be a successful racer? 58:34 What are Eamon’s future goals? 1:04:34 ---------------------------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3kspxRv ---------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/39z3Xq6 Train Together with Group Workouts: https://bit.ly/2PpkOEU Get Started: https://bit.ly/2QYoRsj ---------------------------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ---------------------------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Santa Cruz Bicycle’s Keegan Swenson joins us to discuss how he recaptured the White Rim FKT and to discuss how pro athletes manage expectations over a multi-year development plan, how to maintain motivation and consistency, pedaling technique, bike tech and much more. ---------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Intro 0:00​ New TrainerRoad Android and iOS apps! 2:43​ TrainerRoad’s new Polarized Training plans! 4:28​ Adaptive Training update and common questions 6:10​ How Keegan Swenson recaptured the White Rim FKT 12:42​ What we can learn from how pro athletes manage expectations 50:11​ How to avoid low-quality foods during high training volume 1:11:37​ The biggest differences between the Santa Cruz Blur and Pivot Mach 4 SL 1:25:09​ How to choose the right length dropper post 1:27:05​ Why don’t cyclists use %FTP instead of power on their head units? 1:33:45​ How to keep your head warm on cold rides 1:34:48​ Should you estimate TSS for weight training? 1:37:34​ Which pedals are best for both road and MTB 1:49:36​ How to find the best width handlebar for mountain biking? 1:43:26​ How to maintain motivation and consistency through a season of training 1:57:05​ Keegan’s White Rim FKT Video - https://youtu.be/NIe9Fa8EI_M​ ---------------------------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew​ Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW​ How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq​ Request priority access for here: https://bit.ly/3kspxRv​ ---------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3rDGqLv​ Train Together with Group Workouts: https://bit.ly/3l5Gnpz​ Get Started: https://bit.ly/3bAqi87​ ---------------------------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP​ ---------------------------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF​ ---------------------------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd​ Instagram: https://www.instagram.com/trainerroad/​ Twitter: https://twitter.com/TrainerRoad​ Strava Club: https://www.strava.com/clubs/trainerroad
You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We’ll dig into this, adrenaline’s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!------------------------------------------------------------------TOPICS COVERED IN THIS EPISODE   - Is there benefit to training in a sleep-deprived state? 9:55   - Adrenaline’s role in endurance performance 35:44   -Update on TrainerRoad’s polarized training plans 56:02   - Responding in cycling/motorist conflicts 1:00:14   - Is there an ideal Q-Factor per body type? 1:10:42   - Nutrition and tool-carrying pro-tips 1:12:19   - What the hosts are best at in the training process 1:14:28   - What sort of rider-type is the best? 1:18:58   - How does training affect subsequent mental awareness? 1:27:03   - How to train for race-winning moves 1:42:38   -Live Q&A 1:58:05    ------------------------------------------------------------------ STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)   - Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989: http://bit.ly/38RkmWv -14:57   - Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012: https://bit.ly/2OB5XXK -19:34   - The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020: http://bit.ly/3cHxvCG -24:55   - Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014: http://bit.ly/3qYd4X0 -26:20   - The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018: https://bit.ly/3eNwhIz -27:47   - Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007: http://bit.ly/3cIDIhF -43:23   - Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993: http://bit.ly/3luvgXf -54:57   - Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018: http://bit.ly/3lstHcA -1:29:29   - Mental fatigue impairs physical performance in humans. Marcora, et al, 2009: https://bit.ly/3eMGyVz -1:30:47   - Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018: http://bit.ly/2OHQoNO -1:30:55   - Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016: https://bit.ly/3tBW4rD -1:31:32   - Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000: http://bit.ly/38Mhavl -1:31:44   - Dehydration and Rehydration. Kenefick, et al, 2012: https://bit.ly/3tv9zJl -1:33:16   - The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020: https://bit.ly/3vxQeJs -1:38:41   - Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019: http://bit.ly/3s3EGvy -1:40:42 ------------------------------------------------------------------   LEARN MORE ABOUT ADAPTIVE TRAINING   Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  Request priority access for here: https://bit.ly/3kspxRv   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   ------------------------------------------------------------------   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/3rDGqLv  Train Together with Group Workouts: https://bit.ly/3l5Gnpz  Get Started: https://bit.ly/3bAqi87    ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B   ------------------------------------------------------------------   Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad’s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad’s training plans are structured, then address the most common questions about them.------------------------------------------------------------------TOPICS COVERED IN THIS EPISODE - Intro 0:00 - How to Critically Analyze Scientific Research 9:53 - The Basics of Endurance Training and Periodization 15:00 - What is Training Intensity Distribution? 19:30 - What is Polarized Training and How Is It Measured? 25:22 - What Are the Five Main Training Intensity Distribution Models? 29:51 - Can You Compare Sweet Spot vs. Polarized? 33:49 - What Does the Current Research Say About Polarized Training? 37:04 - Adaptive Training and New TrainerRoad Training Plans 1:26:53 - Who Should Do Sweet Spot Base High Volume 1:29:44 - Adaptive Training Closed Beta Update 1:33:00   ------------------------------------------------------------------ STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion) - Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013. - 37:18 - Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - 58:59 - Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - 1:03:27 - Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - 1:05:20 - Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - 1:10:24 - Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015. - 1:13:44 - Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007. - 1:15:54 - Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010. - 1:19:04 - What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010. - 1:20:48 - The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - 1:22:39 - The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015 - 1:26:46 ------------------------------------------------------------------ LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  Request priority access for here: https://bit.ly/3kspxRv   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3rDGqLv  Train Together with Group Workouts: https://bit.ly/3l5Gnpz  Get Started: https://bit.ly/3bAqi87  ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST - iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667- Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en - YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B ------------------------------------------------------------------ Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725  ------------------------------------------------------------------STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad’s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad’s training plans are structured, then address the most common questions about them. Continue the discussion on the TrainerRoad forum: https://bit.ly/3ezyBmr ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE - Intro 0:00 - How to Critically Analyze Scientific Research 9:53 - The Basics of Endurance Training and Periodization 15:00 - What is Training Intensity Distribution? 19:30 - What is Polarized Training and How Is It Measured? 25:22 - What Are the Five Main Training Intensity Distribution Models? 29:51 - Can You Compare Sweet Spot vs. Polarized? 33:49 - How Do TrainerRoad’s Plan Compare to These Periodization Models? 37:05 - What Does the Current Research Say About Polarized Training? 41:33 - What Conclusions About Polarized Can Be Made Based on the Research? 1:28:32 - Adaptive Training and New TrainerRoad Training Plans 1:31:30 - Who Should Do Sweet Spot Base High Volume 1:34:22 - Adaptive Training Closed Beta Update 1:38:36 ------------------------------------------------------------------ STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion) Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013. - https://bit.ly/3t4CKTo Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - https://bit.ly/3rKJyWg Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - https://bit.ly/3voyOPB Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - https://bit.ly/3qDv6ha Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - https://bit.ly/30BOyAg Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015. - http://bit.ly/3cnxDXJ Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007. - https://bit.ly/3l636BC Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010. - https://bit.ly/3bCACfO What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010. - http://bit.ly/3viRzn8 The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - http://bit.ly/3rAnoWq The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015 - http://bit.ly/3vapG0N ------------------------------------------------------------------ LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3kspxRv ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM ------------------------------------------------------------------ TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3rDGqLv Train Together with Group Workouts: https://bit.ly/3l5Gnpz Get Started: https://bit.ly/3bAqi87 ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B ------------------------------------------------------------------ Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725 ------------------------------------------------------------------ STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Announcing Adaptive Training, the biggest update ever to TrainerRoad. Adaptive Training uses machine learning, science-based coaching principles, and an unprecedented data set to train you as an individual and make you a faster cyclist. Request priority access here: https://bit.ly/3kspxRv    Learn more about Adaptive Training: Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access here: https://bit.ly/3kspxRv     ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/3smiBIaTrain Together with Group Workouts: https://bit.ly/3so2Gcf Get Started: https://bit.ly/2NEPfWC    ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B   ------------------------------------------------------------------   Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Subscribe to the all-new Science of Getting Faster Podcast! - www.TrainerRoad.com/sogf Exogenous ketones are lauded by many for their endurance performance enhancing properties, but their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects. Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Build Your Custom Plan: https://bit.ly/2Opxk6p Train Together with Group Workouts: https://bit.ly/3tOc3Uf Get Started: https://bit.ly/3tMlMu9 ---------------------------------------------------------------------------------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn. . • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: 00:00 Intro 01:17 Podcast Begins 01:58 - Dr. Poffe’s background and the story of his research on Ketones 02:52 - His research with Dr. Peter Hespel of Deceuninck Quick Step 03:11 - What are ketones and ketone esters? 04:44 - Why would someone want ketones in their blood while exercising? 05:43 - The difference between ketone salts and ketone esters 06:52 - Dr. Poffe’s study and why he decided to combine ketone and bicarbonate 08:55 - Performance of Ketone vs. placebo in the studies 09:55 - What does he think happened in the first study?  10:38 - The new study: introducing bicarbonate and what the purpose is. 11:12 - Why Chad finds the study methodology to be valuable 11:36 - Why his research always seeks to mimic real-world conditions 12:32 - What is Bicarbonate? 13:17 - Buffering systems in skeletal muscle 13:56 - How do you get/ ingest bicarbonate? 14:39 - The study method: How big was it? 15:27 - The study methodology and controls 17:24 - Nate summarizes the study’s efforts, cost of dosage, and amount of dose 19:29 - Timeframe of the test: dinner, morning, and timing of exercise 19:53 - Why was it important to control the amount of carbs ingested? 21:32- What was the dinner given to the subjects? 22:15 - What were the study’s results?  23:19 - Conclusions about how this might apply to a race (and timing limitations) 24:52 - Avoiding gastrointestinal issues with sodium bicarbonate 25:56 - Perception of hunger and appetite in the study groups 28:07 - Asking the subjects to identify what they’d taken (placebo vs. esters, etc) 29:11 - The purpose of blinding power and HR data  30:35 - What the study does and doesn’t suggest about ingesting ketones 31:36 - Blood ketone levels and perception of fatigue 32:04 - Should you always supplement ketones with bicarbonate? 33:11 - Outro ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad
Where should you draw the line with aggressive racing, why your sprint power may be lower than you want and how to improve it, why over-unders are so hard and what you can do to improve with them and much more in Episode 297 of the Ask a Cycling Coach Podcast. Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725  Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE -Intro 00:11 -Get a sneak peek of the Science of Getting Faster Podcast! 00:44 -Work for TrainerRoad! 7:48 -Fueling advice for improving body composition 14:52 -Is racing getting too aggressive? 26:07 -How to deal with overly competitive friends 58:45 -Is the supertuck ban a good thing? 1:21:15 -What is the “one bike to rule them all”? 1:29:44 -Can you race a gravel bike in a criterium? 1:32:44 -The hosts’ favorite girl scout cookies 1:38:00 -Are there good beet supplements? 1:39:06 -What workout would you only wish upon your worst enemy? 1:41:37 -Why over-unders are so hard and how to get better at them 1:44:12 -Why your sprint power is low and how to fix that 1:53:56 ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B ------------------------------------------------------------------STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Santa Cruz Bicycles’ Keegan Swenson joins us to discuss what type of training best raises FTP, what pro athletes eat on and off the bike, the world’s most aspirational Strava segments and much more in Episode 296 of the Ask a Cycling Coach Podcast! Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE - Intro 0:11 - 3Nate and Keegan’s 370 for 30 challenge 10:22 - Is Sofia getting too fast for Nate at Cape Epic? 17:10 - 4-7Avoiding hand and arm fatigue while descending 19:55 - 8What raises FTP better: threshold or suprathreshold? 52:35 - 9-18How to avoid GI Distress during running 1:16:05 - Favorite ride food options of Keegan Swenson 1:42:52 - What are the best Strava segments in the world? 1:53:04 - Does “road feel” even matter with trainers anymore? 1:57:44 - The hosts’ go-to grocery shopping lists 1:58:46 - The hosts’ favorite cycling glasses 2:03:22 - What to do if dogs are chasing you on your bike 2:07:19 ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B   ------------------------------------------------------------------  RESOURCES AND STUDIES REFERENCED IN THIS EPISODE 1. Software Engineer Job Posting 2. Successful Athletes Podcast 3. Keegan’s 370w for 30min Ride File 4. Fat Gripz for strength training 5. Rogue Axle / Stubby Axle 6. Rogue Wrist Roller 7. Wolf Tooth Fat Paws 8. Blog Post: What Is Lactate Threshold and How To Train It 9. Carbohydrate intake during exercise and performance 10. Fructose–Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives 11. Carbohydrate feeding during exercise 12. CHO Oxidation from a CHO Gel Compared with a Drink during Exercise 13. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise 14. Comparable Exogenous Carbohydrate Oxidation from Lactose or Sucrose during Exercise 15. Addition of sodium alginate and pectin to a carbohydrate-electrolyte solution does not influence substrate oxidation, gastrointestinal comfort, or cycling performance 16. Addition of an Alginate Hydrogel to a Carbohydrate Beverage Enhances Gastric Emptying 17. A Hydrogel Drink With High Fructose Content Generates Higher Exogenous Carbohydrate Oxidation and a Reduced Drop in Dental Biofilm pH Compared to Two Other, Commercially Available, Carbohydrate Sports Drinks 18. Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise ------------------------------------------------------------------STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Learn from Amber Pierce, Alex Wild and Pete Morris how they read a race like a pro, how much time you need to recover between A-Races, how to use injuries to get faster and much more in Episode 295 of the Ask a Cycling Coach Podcast! Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE Intro 0:00 How to get more out of your training calendar 3:40 How to balance riding, training, and racing 14:39 How to use an injury to get faster 27:18 How to read the race like a pro 44:42 Favorite on-the-bike drinks 1:30:15 Kettlebell exercises for cyclists 1:32:14 How to train after an injury 1:35:28 Why you might not need 90g of carbs per hour 1:40:43  Is there an ideal power for crit racing? 1:42:44 Bike handling skills for gravel racers 1:44:26 How much recovery is required after an A-Race? 1:55:18 ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B ------------------------------------------------------------------  RESOURCES AND STUDIES REFERENCED IN THIS EPISODE - Successful Athletes Podcast: www.TrainerRoad.com/SAP - Blog Post on Race Prioritization: https://www.trainerroad.com/blog/5-questions-to-plan-perfect-season/ - Race Analysis YouTube Playlist: https://youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD - Full Race YouTube Playlist: https://youtube.com/playlist?list=PLrKJ0zeMQrI6l7bcsYz5jy61iouPWbv3x ------------------------------------------------------------------STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
How do artificial sweeteners fuel training, and are they good for athletes, tips for DIY races and match racing strategy, a deep dive on nutrient timing and how it affects training and much more in Episode 294 of the Ask a Cycling Coach Podcast! Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS ------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE • DIY Race Tips • Tactics for Match Races and small breakaways • Equipment choices that make you faster • How to give and receive criticism as an athlete • How to breathe more effectively • Does burping lower your heart rate? • Is it better to train on climbs or flats? • How to train if you have no races on your calendar • Ramp tests without a smart trainer • The hosts favorite workouts and strength training exercises • Training while pregnant • Should athletes use artificial sweeteners? • Nutrient timing for athletes ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST • iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 • Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en • YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B ------------------------------------------------------------------  RESOURCES AND STUDIES REFERENCED IN THIS EPISODE - Successful Athletes Podcast: www.TrainerRoad.com/SAP - TrainerRoad Blog Mailing List: https://bit.ly/3oPmRyr - https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html - https://www.netflix.com/title/81130094 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277000/pdf/tjp0584-1019.pdf - https://www.researchgate.net/publication/51038881_Effects_of_low_and_high_cadence_interval_training_on_power_output_in_flat_and_uphill_cycling_time-trials - https://www.trainerroad.com/app/cycling/workouts/245443-williamson-4 - https://youtu.be/saYKvqSscuY - https://www.trainerroad.com/app/cycling/workouts/453830-taylor-2 - https://www.trainerroad.com/app/cycling/workouts/3172-kern - https://www.youtube.com/watch?v=NJztTcxHgm4 - https://www.trainerroad.com/app/cycling/workouts/1253-ebbetts - https://www.trainerroad.com/app/cycling/workouts/21542-pettit - https://www.trainerroad.com/blog/balancing-motherhood-with-work-and-professional-mountain-bike-racing/ - https://www.researchgate.net/publication/341435045_Can_taste_be_ergogenic - https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.971880 - https://www.sciencedirect.com/science/article/abs/pii/S105381190701004X - https://www.researchgate.net/publication/14134082_Carbohydrate-Electrolyte_Feedings_Improve_1_h_Time_Trial_Cycling_Performance - https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.5.1690 - https://pubmed.ncbi.nlm.nih.gov/15354036/ - https://journals.lww.com/acsm-msse/Fulltext/2004/12000/The_Effect_of_Carbohydrate_Mouth_Rinse_on_1_h.17.aspx - https://www.mdpi.com/2072-6643/6/1/1 - https://www.researchgate.net/publication/12203655_Prolonged_effects_of_modified_sham_feeding_on_energy_substrate_mobilization - https://www.nature.com/articles/s41430-018-0170-6 - https://www.researchgate.net/publication/323317547_Carbohydrate_Mouth_Rinse_Improves_Cycling_Time-Trial_Performance_without_Altering_Plasma_Insulin_Concentration ------------------------------------------------------------------STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
How quickly do you lose fitness and how quickly does it come back, do you get better at recovering as your training experience increases, how to improve your mental relationship with cycling and much more in Episode 293 of the Ask a Cycling Coach Podcast! Alex Wild's Instagram: https://www.instagram.com/alexwildmtb Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------ ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE Coach Chad’s 2021 New Year’s Resolutions Do you get better at recovering with more training experience? Why riding singletrack can be surprisingly tricky How to balance interval training with skills training The Science of Getting Faster podcast Should you do long rides on the weekends? How to fuel during threshold intervals? What to do if you’ve failed a ramp test How much do you have to train to maintain fitness? Does fitness actually come back quickly? How to improve your mental relationship with sport   ------------------------------------------------------------------ SUCCESSFUL ATHLETES PODCAST iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------  RESOURCES AND STUDIES REFERENCED IN THIS EPISODE - https://www.researchgate.net/publication/333440022_To_me_to_you_How_you_say_things_matters_for_endurance_performance - https://pubmed.ncbi.nlm.nih.gov/7740244/ - https://www.researchgate.net/publication/236590070_Detraining - https://www.jsams.org/article/S1440-2440(05)80042-8/pdf - https://link.springer.com/article/10.2165/00007256-200030030-00001 - https://www.researchgate.net/publication/305755326_Effects_of_long-term_training_cessation_in_young_top-level_road_cyclists - https://pubmed.ncbi.nlm.nih.gov/10966148/ - https://pubmed.ncbi.nlm.nih.gov/10999420/ - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724429/ - https://www.trainerroad.com/blog/minimum-effective-dose-how-much-should-you-train-to-get-faster/ - https://www.researchgate.net/publication/12455341_Maximal_lactate-steady-state_independent_of_performance - https://www.trainerroad.com/app/cycling/workouts/363858-dardanelles-2 - https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00636.2019 - https://agsjournals.onlinelibrary.wiley.com/doi/full/10.1111/jgs.13365 - https://pubmed.ncbi.nlm.nih.gov/31027172/ - https://www.semanticscholar.org/paper/The-effect-of-aging-on-skeletal-muscle-recovery-for-Fell-Williams/b560ea60c375592daa8e4a7ee0e9a7f8bd7417fc - https://www.researchgate.net/publication/303900206_The_Effect_of_Higher_Than_Recommended_Protein_Feedings_Post-Exercise_on_Recovery_Following_Downhill_Running_in_Masters_Triathletes - https://www.researchgate.net/publication/287661146_Comparison_of_Post-Exercise_Nutrition_Knowledge_and_Post-Exercise_Carbohydrate_and_Protein_Intake_Between_Australian_Masters_and_Younger_Triathletes - https://www.researchgate.net/publication/5426282_Altered_perception_and_report_of_fatigue_and_recovery_in_veteran_athletes   ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Training for KOMs/QOMs can be a great fallback plan for event cancellations, but how do you train for such a unique effort? We’ll cover this and how to strategically increase your training volume, how to adapt to morning workouts and much more in Episode 292 of the Ask a Cycling Coach Podcast!   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Jonathan’s new XC race bike• What Jonathan learned testing multiple XC bikes back to back• The host’s New Year’s Resolutions How to train for Grinduro• How to train to take a KOM• Should you eat carbs during short workouts?• What races don’t affect your training?• How does Alcohol affect cycling performance?• How to add extra volume to your training• How to get used to morning workouts Best mobility exercises for cyclists   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   -    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Weight goals can seem like they are at odds with power goals, but there is a healthy way to achieve both. We’ll cover this as well as whether it is better to struggle through a workout or bail early, what is the definition of “junk miles” and if they have a place in training, and much more. Tune in now to Episode 291 of the Ask a Cycling Coach Podcast!   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   • Introduction 0:00• New Year’s Resolutions for the hosts 4:23• What is an ideal power curve like? 16:46• How to use power data for mountain bikers 31:48• Is it better to struggle or fail a workout? 49:02• Heart rate vs. RPE-based training 1:07:20• Why some plans don’t have ramp tests at the end of the plan 1:10:34• Best cycling-related Christmas gifts 1:11:47• How to pace the climbs at Leadville 1:15:23• How to build a race calendar 1:19:24• Skiing for cross-training 1:20:46• What are junk miles? 1:22:50• Are bananas and dates good fuel for cycling? 1:30:22• Weight goals vs. performance goals 1:45:00 ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   -    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Thank you to each and every one of your for tuning into the Ask a Cycling Coach Podcast every week. It means the world to us ❤️. It's been a hard year in many ways, but we hope training has helped you find balance and progress amidst challenge. Looking forward to more uncertainty in the year ahead, we hope you can apply what you've learned from this year and reach new heights in 2021. Happy Holidays and happy training from the Ask a Cycling Coach Podcast crew!
SARMS are banned substances surrounded by plenty of confusion, so what do we actually know about them? Tune in for a deep dive into SARMS, DIY nutrition products that are cheap and accessible, and how to reduce inflammation but still prioritize recovery.   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What are SARMS, the side effects, and why are they illegal? 18:09 How much inflammation is too much and is it necessary to get faster? 39:49 Are antioxidants and NSAIDS bad for recovery? 50:01 Should you lick your heart rate strap? 1:10:55 How to use Plan Builder if you don’t have a race on your calendar? 1:12:47 Strength training without a gym 1:15:03 How to identify limiters 1:17:19 Ultra-distance training with short workouts 1:21:33 How to train for a Gran Fondo 1:23:37  DIY cheap nutrition options 1:27:25 Why we produce mucus when training 1:34:51 Does blackcurrant make you faster? 1:54:48   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - Selective Androgen Receptor Modulators (SARMs) – What Athletes Need to Know - Recreational Use of Selective Androgen Receptor Modulators - FDA In Brief: FDA warns against using SARMs in body-building products - Resolution of inflammation: an integrated view - Adipo-Myokines: Two Sides of the Same Coin - Aerobic but not Resistance Exercise Can Induce Inflammatory Pathways via Toll-Like 2 & 4 - Pro- and anti-inflammatory cytokine responses to a 164-km road cycle ride in a hot environment - Adaptations to endurance training depend on exercise-induced oxidative stress - Nutrient Timing: A Garage Door of Opportunity? - TrainerRoad’s Plan Builder Feature - Prevalence of Rhinitis in Athletes: Systematic Review - Exercise-induced rhinitis: a common disorder that adversely affects allergic and nonallergic athletes - The prevalence and current opinion of treatment of allergic rhinitis in elite athletes - Dietary Anthocyanins: A Review of the Exercise Performance Effects and Related Physiological Responses   ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Are recovery drinks necessary if you are already topped off on carbohydrate, how to recover from overtraining, why stage races may be the best races to start with for beginners and much more in this episode of the Ask a Cycling Coach Podcast.   Find mentioned studies and products from this episode: TrainerRoad Forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Intro and Updates 0:00 - 24:29 Are stage races bad for beginners?24:29 - 39:41 When to increase training volume 39:41 - 51:54 Do you need a recovery drink if you are “topped off” on carbs? 51:54 - 1:44:50 Pete’s thoughts on the Speeco Aero Breakaway handlebar 1:44:50 - 1:49:44 Tan wall tires: yay or nay? 1:49:44 - 1:51:01 Go-to nutrition products for the coaches 1:51:01 - 1:56:32 How to recover from overtraining 1:56:32 - 2:09:14   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - https://www.mdpi.com/2072-6643/12/7/1948/htm - https://www.mdpi.com/2072-6643/12/5/1483/htm  - https://cyclingtips.com/2020/12/the-speeco-aero-breakaway-bar-is-ultrafast-and-ultra-weird/    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
What is the best crank length for cycling and how does it affect your power, how to achieve mastery of cycling skills and is muscle soreness a requirement for effective strength training. All this and more in Episode 287 of the Ask a Cycling Coach Podcast.   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   How to know which skills to focus on• How to achieve mastery of a skill How to set effective goals• Insider tips to getting the most from TrainerRoad• How to measure your improvement with TrainerRoad• Is DOMS necessary to get benefit from strength training? Does crank length matter? What crank length is best?• How crank length affects your power output• How to pick the right crank length• Does mountain biking make you a faster road cyclist?• How COVID-19 has made us faster cyclists• Endurance training with limited time• Saddle bag or no saddle bag?• How to measure distance for indoor cycling• Why ramp tests use steps• Cold weather cycling tips   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/- https://www.trainerroad.com/blog/calories-and-power/    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Post-workout recovery routines that make you faster, what to do when you are setting PRs before your goal event, how to find motivation to train and help motivate others and much more in Episode 286 of the Ask a Cycling Coach Podcast.   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What to do if you’ve met your goals earlier than anticipated How to avoid burnout with junior athletes What changing your cycling cleat position will do How to always get the same cleat position Post-workout routines that make you a faster cyclist How pro cycling teams work• How to pick a training plan How to train for collegiate racing How to calculate calorie burn with cycling How to justify the risk of bike racing How to motivate others to train   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    RESOURCES AND STUDIES REFERENCED IN THIS EPISODE   - https://www.trainerroad.com/blog/a-conversation-about-bike-fit-with-dr-andy-pruitt/- https://www.trainerroad.com/blog/calories-and-power/    ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Is low cadence more naturally efficient than high cadence, how to perform in high-pressure situations, the hosts’ favorite equipment choices and more in episode 285 of the Ask a Cycling Coach Podcast!   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   Is low cadence more efficient? How to avoid choking The hosts’ favorite tires Strength training during recovery weeks• What bottle cages are best?• How to pace a long time trial   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    STUDIES REFERENCED IN THIS EPISODE   ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
How to get faster without a power meter, what a low heart rate actually means, a practical guide to Sweet Spot training and more in Episode 284 of the Ask a Cycling Coach Podcast!   Find mentioned studies and products from this episode: https://www.TrainerRoad.com/forum   ------------------------------------------------------------------   ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM   TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.   Build Your Custom Plan: https://bit.ly/33cAtM1Train Together with Group Workouts: https://bit.ly/3i7niAdGet Started: https://bit.ly/3mZTetS   ------------------------------------------------------------------   TOPICS COVERED IN THIS EPISODE   What Nate learned at Lee McCormick’s clinic in Moab, UT How to make fire road descending less sketchy How to climb steep terrain on a mountain bike• How to recover from a concussion Getting faster without a power meter How much Sweetspot training is too much? How we made TrainerRoad’s Sweetspot Base plans What does low heart rate mean?   ------------------------------------------------------------------   SUCCESSFUL ATHLETES PODCAST   iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B    ------------------------------------------------------------------    STUDIES REFERENCED IN THIS EPISODE   ------------------------------------------------------------------STAY IN TOUCH   Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
How to stay motivated after a loss, a deep dive on triathlon transitions, pacing climbs and bike splits and much more in this special episode of the Ask a Cycling Coach Podcast with Sika Henry! Sika's Successful Athlete's Podcast Episode: https://youtu.be/P4RKM2v4NhU Find mentioned studies and products from this episode: TrainerRoad Forum------------------------------------------------------------------ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEMTrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.• Build Your Custom Plan: https://bit.ly/33cAtM1• Train Together with Group Workouts: https://bit.ly/3i7niAd• Get Started: https://bit.ly/3mZTetS------------------------------------------------------------------TOPICS COVERED IN THIS EPISODE• How to not go out too early • How to pace a long climb • Pacing a half-IRONMAN bike split • Swim drills and tips that make you faster • How to deal with losing • Process vs. Outcome goals • How to stay motivated after a loss • How to return from injury • A deep dive on triathlon transitions • How to get your wetsuit off • How to organize your gear in transition • Mounting and dismounting your bike • How to avoid GI distress for endurance athletes • Why you should train with race nutrition • Pre-race habits • How to stop getting so nervous before races------------------------------------------------------------------SUCCESSFUL ATHLETES PODCAST• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en ------------------------------------------------------------------ STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
How to be a tough athlete, pro tips for the final kilometer of a race and why you lose most sprints, why you feel slower after a recovery week and much more with new guest host Ivy Audrain! Find mentioned studies and products from this episode: TrainerRoad Forum------------------------------------------------------------------ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEMTrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.• Build Your Custom Plan: https://bit.ly/33cAtM1• Train Together with Group Workouts: https://bit.ly/3i7niAd• Get Started: https://bit.ly/3mZTetS------------------------------------------------------------------TOPICS COVERED IN THIS EPISODE• New guest host Ivy Audrain! • How to fix low back pain on the bike • How to pick a training plan for the Specialty Phase • How not to get boxed in during a sprint • Pro tips for the final kilometer of a race • Bunch sprint tactics • How to improve technical skills without racing • Why you feel slower after a recovery week • How mindset affects training • When to do a spindown calibration • Is a certain pedal stance correct? • Calories vs. carbs per hour • Cyclists and running • Jonathan’s Chilean walmart bike story • How to be a tough athlete • How to get better at longer intervals • How to train junior athletes • How to avoid choking------------------------------------------------------------------SUCCESSFUL ATHLETES PODCAST• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en ------------------------------------------------------------------ STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
What happens when you do high intensity efforts during base training, what it was like for Amber to be a pro domestique, and tips for beginner racers on their first year of racing and mountain bike stage races. Tune into Episode 281 of the Ask a Cycling Coach Podcast for this and more! Find mentioned studies and products from this episode: TrainerRoad Forum------------------------------------------------------------------ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEMTrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.• Build Your Custom Plan: https://bit.ly/33cAtM1• Train Together with Group Workouts: https://bit.ly/3i7niAd• Get Started: https://bit.ly/3mZTetS------------------------------------------------------------------TOPICS COVERED IN THIS EPISODE• Off-season plans for the hosts • How to plan an off-season • First season tips for beginners • MTB stage race tips from Alex Wild • What it was like for Amber being a pro domestique • Warming up for Enduro and other short races • A guide to ERG mode • How often should you take the Ramp Test • Guide to getting strength training equipment • Training in bad air quality • Mid-ride bottle handling etiquette • Which power smoothing settings are best? • Do high intensity efforts ruin base training? • What is the goal of base training? • Can you race during the Base Phase? • Would you rather have a high FTP or sustainable power?------------------------------------------------------------------SUCCESSFUL ATHLETES PODCAST• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667• Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en ------------------------------------------------------------------ STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad
Rate Podcast

Share This Podcast

Recommendation sent

Followers

3

Join Podchaser to...

  • Rate podcasts and episodes
  • Follow podcasts and creators
  • Create podcast and episode lists
  • & much more

Podcast Details

Created by
TrainerRoad
Podcast Status
Active
Started
Aug 17th, 2015
Latest Episode
Apr 8th, 2021
Release Period
Weekly
Episodes
473
Avg. Episode Length
About 1 hour
Explicit
No
Order
Episodic
Language
English

Podcast Tags

Do you host or manage this podcast?
Claim and edit this page to your liking.
Are we missing an episode or update?
Use this to check the RSS feed immediately.