Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin

The Time-Crunched Cyclist Podcast by CTS

The Time-Crunched Cyclist Podcast by CTS

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Action Academy | Replace The Job You Hate With A Life You Love

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How To Replace A $100,000+ Salary Within 6 MONTHS Through Buying A Small Business w/ Alex Kamenca & Carley Mitus 57:50

52 weeks ago57:50

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Alex (@alex_kamenca) and Carley (@carleymitus) are both members of our Action Academy Community that purchased TWO small businesses last thursday! Want To Quit Your Job In The Next 6-18 Months Through Buying Commercial Real Estate & Small Businesses? 👔🏝️ Schedule A Free 15 Minute Coaching Call With Our Team Here To Get "Unstuck" Want to know which investment strategy is best for you? Take our Free Asset-Selection Quiz Check Out Our Bestselling Book : From Passive To Passionate : How To Quit Your Job - Grow Your Wealth - And Turn Your Passions Into Profits Want A Free $100k+ Side Hustle Guide ? Follow Me As I Travel & Build: IG @brianluebben ActionAcademy.com…

about a year ago 47:46

MP3•Laman utama episod

Hydration needs for time-crunched vs. time-rich athletes
What does 'optimal hydration' even mean?
The problem with 'overdrinking'
Practical methods of hydration assessment
Drink to thirst or follow a hydration plan?
Putting sweat rate testing data into practice
The truth about "losing 2% of bodyweight due to dehydration"
How much fluid should you replace during exercise?

LINKS
-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 PODCAST

HOST
Adam 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 platform
GET FREE TRAINING CONTENT
Join our weekly newsletter
CONNECT WITH CTS
Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete

Bab

1. Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin (00:00:00)

2. Optimal Hydration for Time-Crunched Athletes (00:00:07)

3. Optimal Fluid Intake for Athletes (00:13:33)

4. Sweat Rate Testing and Variables (00:22:29)

5. Understanding Fluid Balance in Athletics (00:27:01)

6. Dynamic Fluid and Carbohydrate Intake (00:40:13)

7. Optimal Fluid Replacement and Hydration (00:43:01)

245 episod

#Sports #Science #Fitness #CTS #Cycling #Road Cycling #Cycling Training #Gravel #Endurance #Training Tip #Workout

The Time-Crunched Cyclist Podcast by CTS

Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin

The Time-Crunched Cyclist Podcast by CTS

31 subscribers

published about a year ago

Kongsi

MP3•Laman utama episod

Hydration needs for time-crunched vs. time-rich athletes
What does 'optimal hydration' even mean?
The problem with 'overdrinking'
Practical methods of hydration assessment
Drink to thirst or follow a hydration plan?
Putting sweat rate testing data into practice
The truth about "losing 2% of bodyweight due to dehydration"
How much fluid should you replace during exercise?

ASK A QUESTION FOR A FUTURE PODCAST

Bab

1. Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin (00:00:00)

2. Optimal Hydration for Time-Crunched Athletes (00:00:07)

3. Optimal Fluid Intake for Athletes (00:13:33)

4. Sweat Rate Testing and Variables (00:22:29)

5. Understanding Fluid Balance in Athletics (00:27:01)

6. Dynamic Fluid and Carbohydrate Intake (00:40:13)

7. Optimal Fluid Replacement and Hydration (00:43:01)

245 episod

#Sports #Science #Fitness #CTS #Cycling #Road Cycling #Cycling Training #Gravel #Endurance #Training Tip #Workout

Semua episod

The Time-Crunched Cyclist Podcast by CTS

1
Beyond Intervals: How to Get Fast Without Interval Training 29:16

6 days ago29:16

29:16

OVERVIEW Interval 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 COVERED The 5 reasons we do intervals in training 3 Ways to train without intervals Sample workout 1: Hard Climbing Day Sample workout 2: Kilojoules per hour Sample workout 3: Normalized Power Game 3 Ways to use Group Rides for productive training Monitoring your fitness when you're not doing intervals Subjective feedback: "real feel" vs. "should feel" ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES The Evolution of Endurance HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Best Race Day Foods, Drinks, and Fueling Strategies, with Stephanie Howe, PhD (#244) 34:04

13 days ago34:04

34:04

OVERVIEW Stephanie 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 COVERED Creating a race day eating and drinking plan Planning 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 race How much sodium do you really need? ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES https://stephaniemariehowe.com/about/ https://trainright.com/nutrition/ HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
What To Eat and Drink To Fuel Your Best Training Days, with Stephanie Howe, PhD (#243) 41:47

20 days ago41:47

41:47

OVERVIEW Stephanie 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 COVERED Why athletes shouldn't be afraid of consuming sugar during exercise Ingredients to look for in sports nutrition products Adjusting calorie/carbohydrate intake by exercise intensity Nutrition for endurance days vs. interval/competition days Gut training: what it is, why it's good, how to do it What to eat in the 24 hours before important training/competition Hydration recommendations for training/competition Why you should carry both water and sport drink ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES https://stephaniemariehowe.com/about/ https://trainright.com/nutrition/ HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
DATA MINING TO MANAGE FATIGUE AND SUPERCHARGE TRAINING (#242) 23:43

27 days ago23:43

23:43

OVERVIEW How 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 COVERED What training metrics represent fatigue? Defining training stress score (TSS) Acute vs. chronic training load How stress (fatigue) is balanced by rest (recovery) Why "ramp rates" matter and how to use them to plan training ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Why Ramp Rate is an Important Training Metric | TrainingPeaks A Coach's Guide to ATL, CTL & TSB Fatigue (ATL) – TrainingPeaks Help Center What are CTL, ATL, TSB & TSS? Why Do They Matter? Core TrainingPeaks Metrics Explained: Fitness, Form, Fatigue The Foster Score: A Simple Yet Effective Way to Measure Training Load in Endurance Sports - Ludum HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Which "Zone 2"? Comparing 7-Zone and 3-Zone Training Systems 26:24

5 weeks ago26:24

26:24

OVERVIEW So 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 COVERED Why training zones were created 7-Zone system compared to a 3-Zone system Using aerobic decoupling to evaluate aerobic conditioning Practical advice for athletes trying to use training zones ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Complete Guide to Polarized Training with Dr. Stephen Seiler Zones Calculator Overview – TrainingPeaks Help Center Calculator Compare: https://docs.google.com/spreadsheets/d/1aptCiqhjm6Fn7vG6P50AX54pW1P7XdVWx-lCARzNA5U/edit?gid=965771708#gid=965771708 Episode #170 “Leveraging Lab and Field Testing to Create a Bigger Aerobic Engine” https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634902218 Aerobic Decoupling: https://help.trainingpeaks.com/hc/en-us/articles/204071724-Aerobic-Decoupling-Pw-Hr-and-Pa-HR-and-Efficiency-Factor-EF Are You Fit? All About Aerobic Endurance and Decoupling Episode #169 Metabolic Testing: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000634127336 Tim Cusick: https://podcasts.apple.com/us/podcast/trainright-podcast/id1494799053?i=1000468063825 HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter:…

The Time-Crunched Cyclist Podcast by CTS

1
The Best Mountain Bike for Leadville Trail 100 for "Regular Racers", First Timers, and Fast Finishers (#240) 49:23

6 weeks ago49:23

49:23

Overview We 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 course Is Leadville a drop-bar bike course? Best Bike Setup for Leadville 100 How much suspension do you need? Bottles or hydration pack? What about a hardtail MTB? Wheels and Tires for Leadville 100 Crank length for mountain biking MTB, Gravel, or Road shoes and pedals? Training and Nutrition tips for Leadville 100 LINKS 5 Race Bikes from the 2022 Leadville 100 - Pinkbike Tech Week – Bike & Tire Guide for the Stages Cycling Leadville Trail 100 MTB Roundup: The mountain bikes of Leadville - Velo XC vs Trail Bike Geo: Trail vs cross-country mountain bikes: Which is right for you? | BikeRadar ASK A QUESTION FOR A FUTURE PODCAST Guest Jim 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. Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
How to Verify Your Field Test Result and Training Zones (#239) 25:18

7 weeks ago25:18

25:18

OVERVIEW How 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 COVERED How to tell if your threshold test was any good Coach tips on training zones The FTP Verification Workout What to look for from a verification workout How to adjust training zones if necessary Scaling the Verification Workout for beginners When in doubt, here's what to do ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Comparing Cycling Field Tests & Using The Best Test For You (#238) 29:34

8 weeks ago29:34

29:34

OVERVIEW Different 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 COVERED What is a field test? The 20-Minute FTP test The Ramp Test The 2 x 8-Minute Test from CTS Critical Power Testing Power Profile Testing with WKO5 When you should update your training intensity ranges The Best Test for You ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES CTS Cycling Field Test CTS Field Test: Why Two 8-Minute Efforts Instead Of One 20-Minute Effort? - CTS Andy Coggan Protocol - Power Profiling: Creating Your Power Profile Comparing Many Field Testing Methods: Cycling Training Zones: A Detailed Guide — High North Performance WKO5 Resources: https://www.wko5.com/power-duration-science-explained Article: https://www.cyclingweekly.com/fitness/i-tried-every-ftp-test-to-find-out-which-is-the-most-accurate Training Peaks Power Terminology: https://www.trainingpeaks.com/blog/power-terminology-for-cycling/ Essential Guide to Cycling Training with a Power Meter - CTS HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Inspiration Lessons from Olympian and Paris-Roubaix Winner Alison Jackson (#237) 41:44

9 weeks ago41:44

41:44

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 cycling Finding motivation in playfulness Motivating yourself to get started when you don't want to Finding the inspiration to train when the going gets hard Host Adam 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 Bio Alison 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
How to Best Choose Between a Virtual Race vs Planned Interval Workout? (#236) 13:51

10 weeks ago13:51

13:51

OVERVIEW Virtual 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 COVERED Swap race for interval session? Mistakes to avoid when adding virtual racing to training plan Bringing contrast to your training ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES CTS Membership: https://trainright.com/membership TP Virtual: https://www.trainingpeaks.com/virtual/ TP Virtual Race Hub: https://tpvirtualhub.com/ HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Joe Friel on Fundamental Truths and Practical Training Takeaways for Cyclists (#235) 53:27

11 weeks ago53:27

53:27

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 EPISODE Importance of a high performance mindset Balancing the Big 3: Career, Family, Training How to individualize training for Time-Crunched and Time-Rich Athletes Overreaching vs Overtraining: Importance of scheduling rest Race readiness: The difference between resting and tapering Strength training: Why to do it, how, and when for Time-Crunched Athletes and Aging Athletes LINKS Suggestions for the Aging Athlete - Joe Friel Motivation: Thoughts on Training #5: Motivation - Joe Friel Consistency: 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 PODCAST GUEST For 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Will Intervals Ruin A Zone 2 Training Ride? The Science Of Mixed-Intensity Workouts. (#234) 15:36

12 weeks ago15:36

15:36

OVERVIEW There'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 COVERED How training intensities complement each other rather than cancel each other Aspects of fitness that can be improved at ALL INTENSITIES The limitation of focusing too much on improving fat oxidation How progressive overload works to gradually build fitness ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Is Zone 2 Training Overhyped or Under Appreciated? #41 - Zone 2 training: why all the talk? With Dr Andrew Coggan Rethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runners Forums: 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/24263/2 Sweet Spot Training In The Winter/Base Phase: Yes Or No? Physiological Benefits of Sweet Spot Training HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Cycling Training: When To Work Out On Tired Legs vs. Fresh Legs vs. Full Taper (#233) 19:06

13 weeks ago19:06

19:06

OVERVIEW What 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 COVERED Intro How to "freshen up" your legs for important training sessions When to train on tired legs Resting before a new training phase What "coming in fresh" looks like Building recovery into your annual training plan ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Athlete's Mindset: Unlock the Power of Athlete Identity 40:50

14 weeks ago40:50

40:50

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 identity Occupational therapy insights on athlete identity How athlete identity changes with life transitions (kids, jobs, marriage, etc.) Maintaining athlete identity when life gets busy Adapting athlete identity with advancing age How shame affects athlete identity How self compassion improves longevity in sport/training 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. Show Links: Pam Moore's Website Pam's Podcast Real Fit — Pam Moore ASK A QUESTION FOR A FUTURE PODCAST Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Intuitive Eating: What It Is, What It's Not, and How It Might Transform Your Training, with Pam Moore (#231) 42:53

15 weeks ago42:53

42:53

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 eating Why we lack awareness of how we're actually eating Is 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/Book Pam Moore's Website Pam's Podcast Real Fit — Pam Moore ASK A QUESTION FOR A FUTURE PODCAST Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Are Intervals More Effective At The Beginning Or End Of A Zone 2 Workout? (#230) 13:16

16 weeks ago13:16

13:16

OVERVIEW Should 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 COVERED Why you should do intervals in the first third of your workout. How early intervals improve Zone 2 training effect afterward Intervals at the end for competition specificity Intervals at the end for fatigue resistance training/durability Interval timing advice for Time-Crunched Athlete ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Workout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervals The 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 : HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
New Year, New Perspectives on Achieving Meaningful Goals, with Coach Jason Koop 56:52

17 weeks ago56:52

56:52

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 forecasting Why a granular annual plan can be counterproductive How a broadly-based annual plan is essential How to guide an athlete with two or more A-goals in a season ASK A QUESTION FOR A FUTURE PODCAST Guest: Jason Koop Jason 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 Host Adam 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. Links Long Range Planning Link: Book — Coach Jason Koop My Go-To on Periodization: Periodization Theory and Methodology of Training Article on Goals: Three Types of Goals for Cycling Success Listen to the episode on Apple Podcasts , Spotify , Stitcher , Google Podcasts , or on your favorite podcast platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Tips For The Last Training Week of the Year! (#228) 34:05

18 weeks ago34:05

34:05

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 Athletes Will taking two weeks off hurt your fitness? Alternative exercises that count for training Healthy perspectives on Holiday eating Are week-long fitness challenges a good idea? How to execute a week-long challenge if you choose Guest: 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=en Detraining Effects Prevention: A New Rising Challenge for Athletes - PMC (PDF) The Effects of Detraining on Cardiovascular Parameters in Distance Runners Vacations: Remarkably Valuable for Athlete Fitness and Life-Balance The Rapha Festive 500 Detraining Episode: https://podcasts.apple.com/us/podcast/the-time-crunched-cyclist-podcast-by-cts/id1494799053?i=1000583323375 ASK A QUESTION FOR A FUTURE PODCAST Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Mastering the Perfect Warm-Up: Elevate Your Cycling Performance (#227) 24:13

19 weeks ago24:13

24:13

OVERVIEW Warmup 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 COVERED Warm up rules of thumb The 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 Exercises Do Masters athletes need a longer warmup? Creating a good dynamic warmup Time-Crunched Warmups and Race Start Corrals ASK A QUESTION FOR A FUTURE PODCAST RESOURCES EXAMPLE Warm up before hard Training: ~25-30min 10-15min of easy endurance spinning 3x1min FastPedals (high cadence, moderate power) with 1min RBI, spin easy for 2-3min then move on to 2x20s openers with 2-3min RBI Build into your main set, and have at it! Good for a 90min session with hard, zone 4+ intervals EXAMPLERace Warm Up: 45min 10-15min of easy endurance spinning 3x1min FastPedals (high cadence, moderate power) with 1min RBI 2x4min Threshold efforts with 3min RBI 2x20s openers with 2-3min RBI 5-10min easy spinning EXAMPLE Simple Race Warm Up: 20min 7-10min easy endurance spinning 3min build from Tempo to Threshold 2min easy 1x20s Opener 3-5min easy spinning LINKS NSCA General and Specific Warm Up Golden Rule of Running: Never Skip the Warm-up HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
3 Reasons Your Exercise Heart Rate Is So High (#226) 26:06

20 weeks ago26:06

26:06

OVERVIEW Sometimes 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 COVERED What influences heart rate Scenario 1 - first indoor trainer session Heat training for indoor cycling Scenario 2 - time away from training How to mitigate elevated HR issues when returning to training Heat exposure to mitigate elevated HR Scenario 3 - long steady rides vs. hilly rides HR response to cold vs. heat MTB Tip - using hrTSS to evaluate technical terrain ASK A QUESTION FOR A FUTURE PODCAST LINKS/RESOURCES Evidence and possible mechanisms of altered maximum heart rate with endurance training and tapering - PubMed Do You Have An Elevated Heart Rate After Exercise? Here's Why Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies Unlocking 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 - ScienceDirect HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Minimum Durations for Effective Zone 2 Rides, Based On Your Fitness and Experience? (#225) 11:56

21 weeks ago11:56

11:56

OVERVIEW In 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 COVERED Classifications of athletes for Zone 2 work Minimum doses of Zone 2 for Beginner, Intermediate, and Advanced riders Why different athletes have different minimum doses of Zone 2 ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
How to Tackle Epic Challenges, with Breck Epic Founder Mike McCormack (#224) 48:32

22 weeks ago48:32

48:32

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 works The value of creating a great racing experience for riders Balancing MTB skills and fitness training The effect of Breckenridge's altitude (9400 ft) on performance, nutrition, and recovery Preparing for racing at altitude when you live at sea level Managing race week efforts to maximize fun and success Guest Mike 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. Links IG: https://www.instagram.com/breckepic/ X: https://x.com/BreckEpic https://www.facebook.com/search/top?q=breck%20epic https://breckepic.com/ Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Junk Miles: They Aren't What You Think They Are (#223) 20:41

23 weeks ago20:41

20:41

OVERVIEW Unravel 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 COVERED What "Junk Miles" really means Weekly training pattern to avoid junk miles Tips for planning effective workouts Making good use of group rides ASK A QUESTION FOR A FUTURE PODCAST LINKS Periodization Theory and Methodology of Training Macrocycles, Mesocycles, Microcycles: Periodized Training Explained What Are Junk Miles and Are They Ruining Your Training? The Science Chris Carmichael's 5 Most Important Rules for Cycling Training - CTS Block Periodization for TC Athletes: https://substack.com/home/post/p-139717997 HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Finding Motivation for Short Term and Long Term Goals, with pro cyclist Heather Fischer (#222) 41:49

24 weeks ago41:49

41:49

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. Guest Heather 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. Links Heather's IG: https://www.instagram.com/heather_smash/ Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Bike Travel Tips and Tricks with Kerry Werner (#221) 33:38

25 weeks ago33:38

33:38

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 recommendations What to look for in a bike case Hard shell vs soft sided cases Bike cases Kerry does not recommend Cardboard bike boxes vs. cases How BikeFlights works International travel with a bicycle Guest Kerry 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/ Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
How Much Zone 2 Is Too Much Or No Longer Productive? (#220) 23:41

26 weeks ago23:41

23:41

OVERVIEW Overview: 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 COVERED When is it appropriate to do mostly Zone 2 training? Why NOT to do just Zone 2 training Progression at Zone 2 Aerobic decoupling How to increase Zone 2 power output Indoor vs outdoor for Zone 2 rides ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219) 37:34

27 weeks ago37:34

37:34

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 body What'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 bicarbonate Sodium bicarbonate in long-term training plan Guest Kristen 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. Links Kristin's Website Kristin's Instagram References: 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 Medicine Asker 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 article Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
16-Week Cycling Training Program for Sustained and Punchy Power (#218) 21:37

28 weeks ago21:37

21:37

OVERVIEW Overview: 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 COVERED Demands of training for long efforts vs. short efforts Training blocks to use across a 16-week program Workout details and weekly training structure Peak phase training with an effective taper ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Caroline Mani on Triumphs, Tragedies, and Lessons from a Life in Cycling (#217) 44:19

29 weeks ago44:19

44:19

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 cycling Pros and cons of fueling athletic performance with personal pain Redefining the role of training and competition in life Redefining what "success" looks like Guest Caroline 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. Links Caroline's Socials IG: https://www.instagram.com/carolinemani1987/ X: https://x.com/carolinemani FB: https://www.facebook.com/profile.php?id=100084694856253 Resources: Groove Auto: https://www.grooveauto.com/ VeloMafia: https://www.instagram.com/velomafiallc/ CTS: https://trainright.com/coaches/caroline-mani/ Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Fueling Tips for Busy Cyclists from Sports Dietitian Kristen Arnold (#216) 47:16

30 weeks ago47:16

47:16

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 training Fueling for longer rides Fueling morning workouts without pre-workout meal Fueling for people who don't like breakfast Timing of fluid intake for hydration and fueling The post ride meals Tips for daily nutrition intake Food delivery service tips Guest Kristen 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. Links Kristin's Website Kristin's Instagram References from the episode DC Sustainable Meals: Vegetable & the Butcher The Rounds sustainable meals Host Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Should Athletes Use Heat Acclimatization Strategies Year Round? (EP215) 31:38

31 weeks ago31:38

31:38

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. TOPICS Why and How to increase plasma volume Native Heat protocol Sauna protocol Hot bath/hot tub protocol Should you use heat acclimatization year round? LINKS Lindsay’s Socials: IG: https://www.instagram.com/sportsciencelindz/ FB: https://www.facebook.com/lindsay.hyman.7 X: https://x.com/SportsSciLindz Heat Training Resources: Image discussed in the podcast Koop’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 PODCAST GUEST Lindsay 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Unlocking Peak Performance: Heat Training Science with Lindsay Golich (EP #214) 35:08

32 weeks ago35:08

35:08

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. LINKS Lindsay’s Socials: IG: https://www.instagram.com/sportsciencelindz/ FB: https://www.facebook.com/lindsay.hyman.7 X: https://x.com/SportsSciLindz Heat Training Resources: Image discussed in the podcast Koop’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 PODCAST GUEST Lindsay 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

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Episode 213: The Time-Crunched Cyclist's Guide to Cyclocross, with Chris Merriam 51:22

33 weeks ago51:22

51:22

OVERVIEW Overview: '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 COVERED Common pre-season training mistakes Skill and technique mistakes in training What to look for in a cyclocross training group Work/life balance with cyclocross racing Mistakes in equipment selection Race day strategies Cyclocross-specific interval training ASK A QUESTION FOR A FUTURE PODCAST LINKS Social 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 HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

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Episode 212 - Which is Best: SweetSpot vs. Polarized Training for Cyclists? 26:39

34 weeks ago26:39

26:39

OVERVIEW Overview: 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 COVERED Polarized vs. SweetSpot definitions SweetSpot pros and cons Polarized training pros and cons Practical recommendations for Time-Crunched Cyclists ASK A QUESTION FOR A FUTURE PODCAST LINKS Complete Guide to Polarized Training Sweet Spot Training In The Winter/Base Phase: Yes Or No? Zone 2, Sweetspot, and Polarized Training HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 211: Optimizing Recovery After Big Goal Events 27:34

35 weeks ago27:34

27:34

OVERVIEW Overview: 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 COVERED How to start post-event recovery Week 2 of post-event recovery Week 3 of post-event recovery How you know you're ready again Question 2: Key Metrics to Track for Training? 3 broad areas to focus on Specific metrics to track ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 210: How and when to intensify cycling training to gain speed and power 15:34

36 weeks ago15:34

15:34

OVERVIEW Overview: 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 Intro Intensifying training to add speed and power Key workouts for aerobic glycolysis Progression of workouts for improving aerobic glycolysis ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

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Episode 209: Super Time-Crunched - Cycling Training in 4 Hours Per Week 17:06

37 weeks ago17:06

17:06

OVERVIEW Time-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 COVERED Quick Answers to Listener Questions Benefits of short sessions of Zone 2 training Block training for Super Time-Crunched Cyclists Threshold workout example Training plans with 2-3 workouts per week Annual periodization plan for Super Time-Crunched Cyclists ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 208: How Carbohydrate Fueling Affects Durability in Long Workouts and Races, with Dr. Gabriele Gallo, PhD 34:25

38 weeks ago34:25

34:25

IN THIS EPISODE Carbohydrates and durability What are Critical Power and W Prime Research review: Critical Power at rested vs. fatigued state with CHO Fueling for increased durability Fueling by percentage of hourly expenditure Nutrition timing and periodization LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowledgeiswatt ASK A QUESTION FOR A FUTURE PODCAST GUEST Gabriele 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 207: Bullet Proof Your Fatigue Resistance with Dr. Gabriele Gallo, PhD 30:34

39 weeks ago30:34

30:34

IN THIS EPISODE Durability and Fatigue Resistance Testing Protocols Does everyone benefit from durability training? Independence of VO2 and durability Training development for shorter distance athlete Durability for long gravel, road, and MTB racers Emerging research on training strategies LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowledgeiswatt ASK A QUESTION FOR A FUTURE PODCAST GUEST Gabriele 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 206: Science of Peak Fat Oxidation and FatMax with Dr. Gabriele Gallo, PhD 33:28

40 weeks ago33:28

33:28

IN THIS EPISODE Peak Fat Oxidation and FatMax Fax oxidation effect on fatigue resistance Effects of sex and fitness on peak fat oxidation Training with low and high carbohydrate availability Optimizing fat oxidation for Time-Crunched Cyclists Zone 2 training benefits beyond fat oxidation LINKS https://knowledgeiswatt.substack.com/ https://www.instagram.com/knowledgeiswatt/ https://x.com/knowledgeiswatt ASK A QUESTION FOR A FUTURE PODCAST GUEST Gabriele 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 205: Joe Friel on Science-Based Training for Older Athletes - Part 2 41:11

41 weeks ago41:11

41:11

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 Athletes The Value of Consistency The only 3 things an athlete can focus on Intensity - balancing hard days and easy days "Recovery on Demand" Motivation changes for older athletes Maintaining good habits with age LINKS Suggestions for the Aging Athlete - Joe Friel Motivation: Thoughts on Training #5: Motivation - Joe Friel Consistency: 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 PODCAST GUEST For 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Episode 204: Joe Friel on Science-Based Training for Older Athletes - Part 1 31:04

42 weeks ago31:04

31:04

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 EPISODE Healthspan vs. Lifespan Hormonal changes affecting aging athletes Age-related physical declines Importance of weight lifting and varied activities Emotional responses to aging as an athlete Do older athletes respond to training? LINKS Suggestions for the Aging Athlete - Joe Friel Motivation: Thoughts on Training #5: Motivation - Joe Friel Consistency: 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 PODCAST GUEST For 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
The Science Behind Sodium and Electrolytes in Exercise Hydration 53:46

43 weeks ago53:46

53:46

IN THIS EPISODE Role of electrolytes in the body Do 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 cramping Sodium testing Pre-exercise sodium intake Sodium loading for fluid retention before specific events Sodium bicarbonate LINKS -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 PODCAST GUEST Dr 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. HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin 47:46

44 weeks ago47:46

47:46

Join Coach Adam Pulford and Dr. Alan McCubbin, a sports dietitian from Monash University, to unpack the complexities of hydration, particularly for those balancing tight schedules. We discuss the essential strategies for pre-exercise hydration, managing fluid loss during workouts, and effective rehydration post-exercise. We also tackle the debate on whether to drink based on thirst or follow a pre-set plan and learn how to create a comprehensive sweat rate profile for varying conditions. IN THIS EPISODE Hydration needs for time-crunched vs. time-rich athletes What does 'optimal hydration' even mean? The problem with 'overdrinking' Practical methods of hydration assessment Drink to thirst or follow a hydration plan? Putting sweat rate testing data into practice The truth about "losing 2% of bodyweight due to dehydration" How much fluid should you replace during exercise? LINKS -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 PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

The Time-Crunched Cyclist Podcast by CTS

1
The Science of Training Your Durability and Fatigue Resistance 36:17

45 weeks ago36:17

36:17

IN THIS EPISODE Defining Fatigue Resistance and Durability What Durability looks like in your training data Physical tests for durability and fatigue resistance Fatigue resistance training workouts When to schedule durability and fatigue resistance training LINKS - Knowledge is Watt: Fatigue Resistance and Durability - Durability not related to VO2 or FTP - The New Science of “Fatigue Resistance” by Alex Hutchinson - Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance ASK A QUESTION FOR A FUTURE PODCAST HOST Adam 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 platform GET FREE TRAINING CONTENT Join our weekly newsletter CONNECT WITH CTS Website: trainright.com Instagram: @cts_trainright Twitter: @trainright Facebook: @CTSAthlete…

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