Ask a Cycling Coach - TrainerRoad Podcast

Ask a Cycling Coach - TrainerRoad Podcast

www.trainerroad.com
TrainerRoad’s Ask a Cycling Coach podcast gives y…


Group Workouts, Optimal Indoor Cycling Setups, Adding Volume and More – Ask a Cycling Coach 253
Apr 2 • 104 min
Group Workouts are here so you can train and get faster with your friends, plus optimal indoor cycling setups for all budgets, how to add volume to your training and more in Episode 253 of the Ask a Cycling Coach Podcast.…
Why Exercise Feels Good, VO2 Max Training Science, Caffeine and More – Ask a Cycling Coach 252
Mar 26 • 133 min
Why you feel better after doing a workout, the science and structure behind VO2 Max training, the effect of training and activity on caffeine processing rates plus more in Episode 252 of the Ask a Cycling Coach Podcast.…
Training Without Events, Outside Workouts, Hormonal Birth Control and More – Ask a Cycling Coach 251
Mar 20 • 125 min
What to do if your events are canceled, tips to nail your outside workouts, the effect of hormonal birth control on training and performance plus more in Episode 251 of the Ask a Cycling Coach Podcast.…
Creatine, Pre-Workout Nutrition, Periodization and More – Ask a Cycling Coach 250
Mar 12 • 107 min
Special guest Justin Rossi from The Chase joins us to discuss his transition to triathlon and answer your training questions. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE: • Special guest Justin Rossi from The…
Ramp Test Openers, Explosive Sprints, Pacing Rolling Climbs and More – Ask a Cycling Coach 249
Mar 4 • 104 min
Why you don’t need openers for the Ramp Test, training your sprint for explosive repeatability, optimal pacing for rolling climbs and more is all covered in Episode 249 of The Ask a Cycling Coach Podcast.…
Stage Racing Insights, Multi-Sport Training Camps, Collagen and More – Ask a Cycling Coach 248
Feb 27 • 115 min
Nutrition and warm up tips for stage racing, the benefits of collagen for endurance athletes, planning multi-sport training camps and more is all covered in Episode 248 of The Ask a Cycling Coach Podcast.…
How to Race Dominant Teams with Clif Bar Racing – Ask a Cycling Coach 247
Feb 25 • 33 min
Team Clif Bar joins the podcast to discuss racing against teams with dominant team tactics including how to deal with strong leadouts, finding other options to win and more in Episode 247 of The Ask a Cycling Coach Podcast.…
Valley of the Sun Stage Race – Stage 2: Road Race – Ask a Cycling Coach 246
Feb 17 • 26 min
What we learned from fast racing, mechanicals and team tactics during a tricky road race at stage 2 of The Valley of The Sun Stage Race, what we plan to do for the stage 3 criterium and more in Episode 246 of The Ask a Cycling Coach Podcast.…
Valley of the Sun Stage Race – Stage 1: Time Trial – Ask a Cycling Coach 245
Feb 15 • 19 min
Ryan Standish and Keegan Swenson join the TrainerRoad Crew to discuss their experience in stage 1 of The Valley of The Sun Stage Race, the time trial, their race strategies going into stage 2 and more in Episode 245 of The Ask a Cycling Coach Podcast.…
Music During Training, Eating in a Fast Race, Carb Loading and More – Ask a Cycling Coach 244
Feb 6 • 129 min
Pro tips for racing in heavy crosswinds, how cyclists should deal with “adaptive muscle shortening,” using your commute to get faster and more is all covered in Episode 243 of The Ask a Cycling Coach Podcast.…
Racing in Heavy Crosswinds, Adaptive Muscle Shortening, Commuting and More – Ask a Cycling Coach 243
Jan 30 • 104 min
Pro tips for racing in heavy crosswinds, how cyclists should deal with “adaptive muscle shortening,” using your commute to get faster and more is all covered in Episode 243 of The Ask a Cycling Coach Podcast.…
First Race Expectations, Beating the Breakaway, Rest Week Diets and More – Ask a Cycling Coach 242
Jan 23 • 125 min
Setting expectations for the first race of the season, race tactics for when you miss the break, what to eat during a rest week and more is all covered in Episode 242 of The Ask a Cycling Coach Podcast.…
Low Volume Training, Racing as a Solo Rider, Hydration and More – Ask a Cycling Coach 241
Jan 16 • 131 min
Getting faster on low volume training, pro tips for racing as a solo rider, maintaining proper hydration and more is all covered in Episode 241 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN…
Stage Race Pro Tips, Long Distance Training, Muscle Activation and More – Ask a Cycling Coach 240
Jan 9 • 143 min
Stage race pro tips, training for long events, muscle activation for proper mechanics and more is all covered in Episode 240 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE: • How…
Goal Setting, Beginner Tips, Weight Loss and More – Ask a Cycling Coach 239
Jan 2 • 123 min
Goal setting for the new year, a beginners checklist to start indoor cycling, nutrition strategies to lose weight through cycling and more is all covered in Episode 239 of The Ask a Cycling Coach Podcast.…
Injury Prevention, Cross Winds, Tactics for Small Teams and More – Ask a Cycling Coach 238
Dec 24, 2019 • 134 min
Special guest Amber Pierce joins the team to discuss injury prevention by foam rolling vs stretching, maintaining stability in cross winds, developing a team race strategy and more in Episode 238 of The Ask a Cycling Coach Podcast.…
Short Workout Fuel, Bike Choice, Cobbled Races and More with Amber Pierce – Ask a Cycling Coach 237
Dec 19, 2019 • 122 min
Special guest Amber Pierce joins the team to talk about fueling for short workouts, the pros and cons of a CX bike vs a road bike, pro tips for big one-day races and more in Episode 237 of The Ask a Cycling Coach Podcast.…
Fast Start Races, Recovery from Training Late, Cell Signaling and More – Ask a Cycling Coach 236
Dec 11, 2019 • 118 min
How to train for races with fast starts, optimizing recovery when training late, the benefits of cell signaling from weight lifting and more are discussed in Episode 236 of The Ask a Cycling Coach Podcast.…
Tactics for Bigger Riders, Extra Recovery, Racing a New Category and More – Ask a Cycling Coach 235
Dec 5, 2019 • 128 min
The benefits of being a larger rider, when to add extra recovery, staying competitive after an upgrade to cat 2 and more will be discussed in Episode 235 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS…
Off Season, Power Imbalances, Workout Fuel Timing and More – Ask a Cycling Coach 234
Nov 27, 2019 • 121 min
How to plan your offseason, fixing power imbalances, optimal timing for workout fuel and more will be covered in Episode 234 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE: • How…
Upgrading Categories, Fat Burning, Food Allergies and More – Ask a Cycling Coach 233
Nov 21, 2019 • 116 min
Upgrading race categories, the myth of “the fat burning zone,” food sensitivities vs food allergies and more will all be covered in Episode 233 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN…
Training When Sick, Weight Gain to Build Power, Anemia and much more – Ask a Cycling Coach 232
Nov 14, 2019 • 113 min
Training while sick, gaining weight to increase power, how to modify training for athletes with anemia and much more will be discussed on Episode 232 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS…
Optimal Body Composition, Breakaway Teamwork, Heartburn and much more – Ask a Cycling Coach 231
Oct 31, 2019 • 123 min
Reaching optimal body composition, how to make a breakaway successful, dealing with heartburn while training and much more will be discussed on Episode 231 of The Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS…
Kona Learnings, L-Carnitine’s affect on Performance, Tapers and much more – Ask a Cycling Coach 230
Oct 24, 2019 • 119 min
Join us live for Episode 230 of the Ask a Cycling Coach Podcast where we’ll share what we learned at IRONMAN World Championships, the effect of L-Carnitine on endurance performance, how to alter your taper for specific races and much more.…
A Power Meter Deep Dive with Special Guest 4iiii’s Scott Cooper – Ask a Cycling Coach 229
Oct 17, 2019 • 31 min
Special Guest 4iiii’s Scott Cooper joins the team to discuss all things power meters, including how power meters are made, calibration, and what the future of power meters may look like. Tune in to hear Scott’s insights in episode 229 of the Ask a Cycling…
Kona Special Interview – Nate Zarlengo – Ask a Cycling Coach 228
Oct 12, 2019 • 43 min
Nate Zarlengo is coming into Kona already having overcome a big obstacle. After so many hard hours training and preparing, hitting a car on his bike days before the race is the last thing he expected. Regardless, he is not going to let it slow him down.…
Kona Special Interview – John Borton – Ask a Cycling Coach 227
Oct 11, 2019 • 53 min
John Borton is coming to Kona for the first time, but he has done his research and is ready to race. He plans to use his insights in aerodynamics, nutrition, and course knowledge to be as fast as ever. Tune in to hear exactly how John has prepared for…
Kona Special Interview – Norman Banick – Ask a Cycling Coach 226
Oct 10, 2019 • 33 min
Norman Banick is a Kona veteran and a previous Ironman winner. This year he is using his experience with consistent training, nutrition, and equipment to be faster than ever. Tune in to learn from Norman’s experience as he prepares for IRONMAN World…
Kona Special Interview – Scott Byram – Ask a Cycling Coach 225
Oct 9, 2019 • 35 min
Scott Byram is coming to Kona for the first time, with a clear plan for his race. From punctures, to marginal gains and where to find the best pizza, he has it all figured out. Now, time to make it happen. Tune in to hear all Scott’s insights as he…
Kona Special Interview – Frida Hedman – Ask a Cycling Coach 224
Oct 8, 2019 • 33 min
Frida Hedman is a first time Kona qualifier and exemplifies the discipline that it takes to get there. Frida manages to balance her career, family life and triathlon by using efficient training methods to prepare for Kona all the way from Sweden. Tune in…
Climbing, Elevation, Over-Training and More – Ask a Cycling Coach 223
Oct 3, 2019 • 117 min
Tune in for Episode 223 of the Ask a Cycling Coach Podcast where we will be discussing the cost of climbing out of the saddle, elevation’s effect on training and recovery, how to manage over-training and much more.…
Pain, Stretching, Strength and more with The Ready State’s Kelly Starrett – Ask a Cycling Coach 222
Sep 26, 2019 • 58 min
The Ready State’s Dr. Kelly Starrett joins Coach Jonathan at Strava HQ for a talk on how to be faster through mobility, stretching, strength training, injury prevention and much more. ———————————————————————————————————————————————————————— TOPICS COVERED…
Hydration, Sweat and Cramping with Precision Hydration’s Andy Blow – Ask a Cycling Coach Podcast 221
Sep 17, 2019 • 89 min
Andy Blow of Precision Hydration joins us for a deep dive into hydration, sweating, cramping and more. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • What really causes cramps? • How do you accurately test sweat…
Caffeine, Training with the Menstrual Cycle and More with Amber Pierce – Ask a Cycling Coach 220
Sep 12, 2019 • 125 min
Special guest and Cannondale Pro Amber Pierce joins the team for a discussion on how caffeine affects mid-ride nutrition, closing gaps in a race, balancing performance with the menstrual cycle and much more. Episode 220 of the Ask a Cycling Coach Podcast…
Trainers, Power Meters and More with DC Rainmaker – Ask a Cycling Coach 219
Sep 5, 2019 • 44 min
Episode 219 of the Ask a Cycling Coach Podcast is live from Eurobike! DC Rainmaker joins the team to discuss trainers, aero sensors, and all the latest training tech. Tune in and get faster on your favorite podcast app!…
Enduro, Limiters, Peaking Too Soon and More – Ask a Cycling Coach 218
Aug 29, 2019 • 115 min
Tune in live for Episode 218 of the Ask a Cycling Coach Podcast where we will be discussing our takeaways after racing Enduro World Series, how to find your limiters as a time trialist, how to tell if you’ve reached peak fitness and much more.…
Heat Training Risks, Cramping, Losing Fitness and More – Ask a Cycling Coach 217
Aug 22, 2019 • 126 min
Join us live for Episode 217 of the Ask a Cycling Coach Podcast! We’ll cover how heat training is proven to make you faster, but it can come at the cost of valuable training adaptations, why cramping actually happens and why it is so hard to avoid, how…
Leadville Recap and Cornering Clinic with Lee McCormack – Ask a Cycling Coach 216
Aug 14, 2019 • 141 min
World-renowned MTB skills coach Lee McCormack from Lee Likes Bikes joined us to break down Coach Jonathan’s Leadville performance and take a deep dive into cornering and jumping. Episode 216 of the Ask a Cycling Coach Podcast is live!…
Legs vs. Cardio, Warming Up, Speed Wobbles and More – Ask a Cycling Coach 215
Aug 8, 2019 • 123 min
Join us live for Episode 215 of the Ask a Cycling Coach Podcast! We’ll be discussing the common saying of legs or lungs failing first and the science behind that, what happens in your body during a warmup, what speed wobbles actually are and how to avoid…
Nationals, VO2 Max, Rotating Mass and More – Ask a Cycling Coach 214
Aug 1, 2019 • 117 min
Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast.…
Group Ride Tactics, Green Tea, Overreaching and More – Ask a Cycling Coach 213
Jul 25, 2019 • 109 min
Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast.…
Aerobic Metabolism 101, Openers, Tahoe Trail 100 and More – Ask a Cycling Coach 212
Jul 18, 2019 • 116 min
Join us for a livestream of the Ask a Cycling Coach Podcast! We’ll be discussing the basics of aerobic metabolism and how you can use it to make you faster, the physiological and psychological effects of openers, analysis of Coach Jonathan’s Tahoe Trail…
Pain Tolerance, Body Fat, Descending and More – Ask a Cycling Coach 211
Jul 11, 2019 • 104 min
What role pain tolerance plays in performance, a deep dive into body fat, how to increase confidence and speed in descents, plus your live questions will all be covered in Episode 211 of the Ask a Cycling Coach Podcast.…
Sprinting, FTP Increase, Leadville Equipment and More – Ask a Cycling Coach 210
Jul 3, 2019 • 129 min
Clif Bar Racing’s Pete Morris will join us for a deep dive into the mechanics of a sprint, how much FTP increase you can expect in a year, equipment tips for the Leadville 100, how to regain motivation and more!…
Cape Epic, DOMS, Strategy with Sofía Gomez Villafañe – Ask a Cycling Coach 209
Jun 27, 2019 • 111 min
Special guest and 4x Argentine National Champion Sofía Gomez Villafañe of the Stans Pivot Pro Team joins us for a preview of Nate & Sofía’s Cape Epic plans, a deep dive into DOMS, race strategy and more!…
Strength Training, Heart Rate and Testing, Elevation & More – Ask a Cycling Coach 208
Jun 20, 2019 • 129 min
Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more!…
FTP Improvement, Sleep Deep Dive, Training Outside & More – Ask a Cycling Coach 207
Jun 14, 2019 • 123 min
Updating FTP with test data vs. race data, a deep dive on sleep and performance, how to do TrainerRoad workouts outside and much more! ———————————————————————————————————————————————————————- TOPICS COVERED IN THIS EPISODE • New TrainerRoad apps! • How to…
How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206
May 30, 2019 • 113 min
What does it take to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more! ———————————————————————————————————————————————————————- TOPICS COVERED IN THIS EPISODE • Chloe…
Hot Weather Tips, Rest Weeks, Aero Field Testing & More – Ask a Cycling Coach 205
May 23, 2019 • 113 min
Hot weather training and racing tips, why you might not need rest weeks, tips for aerodynamic field testing and more, all covered in this week’s episode of the Ask a Cycling Coach Podcast. Join us live this Thursday at 8:00 am Pacific!…
Dominant Team Tactics, Pre-Workout Snacks, Understanding CTL & More – Ask a Cycling Coach 204
May 16, 2019 • 100 min
Join us live this Thursday at 8:00 am Pacific for this week’s Ask a Cycling Coach Podcast for discussions on dominant team tactics, the best pre-workout snacks, a guide to understanding CTL and more!…
Pro Stage Race Tips, Altitude and Caloric Burn, Understanding TSS & More – Ask a Cycling Coach 203
May 9, 2019 • 105 min
On the next episode of the Ask a Cycling Coach Podcast, we’ll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more!…
How to Beat Light Riders, Rest Day Cravings, Sauna Training & More – Ask a Cycling Coach 202
Apr 30, 2019 • 105 min
How big riders can easily beat light riders, how to manage rest day hunger and cravings, more information on sauna training and much more! ———————————————————————————————————————————————————————- TOPICS COVERED IN THIS EPISODE • Outside Workouts with…
Athlete Interviews: Alison Tetrick
Apr 25, 2019 • 63 min
Alison Tetrick is known as the Queen of Kanza and one of the best endurance racers in the world. We discussed everything from Dirty Kanza strategy to rebounding from traumatic accidents in the latest episode of the Ask a Cycling Coach Podcast. Tune in…
Athlete Interviews: Jeff Linder – NorCal Cycling Videos
Apr 23, 2019 • 48 min
Sprinting is a skill every cyclist needs, and our latest podcast guest, Jeff Linder (NorCal Cycling Videos), is an expert at breaking down sprints in one of the most competitive districts in the USA. Tune in and become a better sprinter! For more…
Athlete Interviews: Rose Grant – Stan’s Pivot Pro Team
Apr 19, 2019 • 34 min
Rose Grant is a 4x national champion, multi-time Epic Rides champion, and a previous USA World Championships team member. She lives and trains in Whitefish, MT and manages to be a world-class contender while balancing the responsibilities of motherhood.…
Athlete Interviews: Keegan Swenson – Stan’s Pivot Pro Team
Apr 18, 2019 • 34 min
Keegan Swenson is one of the best cross-country MTB racers in the USA, and is currently focused on earning a spot to the 2020 Olympic Games in Tokyo, Japan. I’ve never met anybody who approaches the training process with so much enthusiasm and optimism,…
Athlete Interviews: Sofia Gomez Villafane – Stan’s Pivot Pro Team
Apr 17, 2019 • 34 min
Sofía Gomez Villafañe is the current XCO and STXC National Champion of Argentina and a rising star in the sport of Cross-Country mountain biking. She’s a relative newcomer to the sport and still maintains a part-time job while training and racing…
Athlete Interviews: Chloe Woodruff – Stan’s Pivot Pro Team
Apr 16, 2019 • 34 min
Chloe Woodruff is an Olympian, multi-time National Champion and bonafide legend in the cross-country mountain biking space. As the owner and manager of the Stans-Pivot Pro Team, she has a unique perspective and set of responsibilities that provide a ton…
Losing fitness, How Cadence Affects Fatigue, Nutrition Hacks & More – Ask a Cycling Coach 201
Apr 4, 2019 • 131 min
Join us live for another episode of the Ask a Cycling Coach Podcast! We’ll be covering why retired pro cyclists are still so fast, years after retirement, how cadence and different muscles affect fatigue, and some recent research on nutrition hacks. Tune…
Happiness and Performance, Limiters, Cellular Adaptation & More – Ask a Cycling Coach 200
Mar 28, 2019 • 86 min
Our 200th episode of the Ask a Cycling Coach Podcast will feature discussions on happiness and performance, how to understand and overcome your performance limiters, how training changes your body at a cellular level, and much more!…
Pacelines, Normalized Power, Allergies and More – Ask a Cycling Coach 199
Mar 20, 2019 • 104 min
Pacelines, normalized vs. average power, balancing cravings with race weight, allergies and more. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • Flying vs. driving to races • How your warmup affects your race •…
Attacking vs. Tailgunning, Pre-Workout Supplements and More – Ask a Cycling Coach 198
Mar 14, 2019 • 109 min
Attacking vs. tailgunning, how to transition from the trainer to race season, elevation training, pre-workout supplements for cyclists and more. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • How Nate and Coach…
Stretching, Yoga, Base Phase Racing, Commuting and More – Ask a Cycling Coach 197
Mar 6, 2019 • 94 min
Join us for Episode 197 of the Ask a Cycling Coach Podcast! We’ll be covering stretching, strength, yoga and their unique effects on cycling, race selection and tactics during the Base Phase, how your commute can make you a faster cyclist, and taking your…
Athlete Interviews – Breakaways with Clif Bar Racing
Feb 28, 2019 • 46 min
Not many teams know more about breakaways than Clif Bar Racing, and their status as USA Crits Champions Lap Leader Champions backs that up. Tune in as we go over every aspect of how to start, manage and successfully execute a breakaway.…
Athlete Interviews: Sonya Looney – MTB World Champion
Feb 25, 2019 • 39 min
Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances. Sonya Looney is a 24-Hour Solo World Champion, multi-time National Champion, and legend in the…
Race Analysis: 24 Hours in the Old Pueblo
Feb 20, 2019 • 80 min
In this episode of Race Analysis, the 24 Hours in the Old Pueblo team reviews their performance at the Epic Rides team relay MTB race, sharing what they did well, what they could do better, and specific tips for this wildly popular race.…
Rest & Recovery, Motorpacing, Short Zone 2 Workouts & More – Ask a Cycling Coach 196
Feb 8, 2019 • 112 min
A deep dive on rest and recovery for athletes, getting into the specifics of motorpacing and why it is a good training tool, and why short Zone 2 workouts are more valuable than you think. ———————————————————————————————————————————————————————— TOPICS…
FTP and Physiology, Sprinting Mistakes, 24 Hours in the Old Pueblo & More – Ask a Cycling Coach 195
Jan 31, 2019 • 114 min
What actually happens to your body when your FTP increases. sprinting mistakes you are probably making, our 24 Hours in the Old Pueblo strategy and more all in Episode 195 of the Ask a Cycling Coach Podcast.…
Intermittent Fasting, Lab Testing, Why Sweetspot is Hard & More – Ask a Cycling Coach 194
Jan 24, 2019 • 118 min
Join us live for a discussion on whether intermittent fasting is good for endurance training, how to use lab test data to improve performance, why Sweetspot training is so hard and much more. Episode 194 is live this Thursday at 8:00am Pacific!…
Special Guest: Amber Pierce – Ask a Cycling Coach 193
Jan 17, 2019 • 113 min
Amber Pierce has more than ten years of experience in the pro women’s peloton and more than 60 race wins across 5 continents. She’s incredibly knowledgeable regarding performance, human physiology, and women’s specific issues within the sport of cycling,…
Athlete Interviews – Brandon Nied’s Annual Plan for Stage Races
Jan 10, 2019 • 65 min
Our Athlete Interview series allows us to sit in on an interview with Coach Chad and an athlete as they plan the year ahead or review race performances. Brandon Neid is an exceptional athlete who was nationally competitive in running and part of the…
Picking the Right Plan, Weight Management, Recovery Strategies and More – Ask a Cycling a Coach 192
Jan 3, 2019 • 107 min
2019’s first Ask a Cycling Coach Podcast Episode is all about finding the right training, sticking to it through challenges and optimizing your performance along the way to your next A Race. Tune in live and bring your questions!…
Testosterone, Mid-Race Mechanicals, Dirty Kanza and More – Ask a Cycling a Coach 191
Dec 27, 2018 • 100 min
We’re answering more of your coaching questions on Episode 191 of the Ask a Cycling Coach Podcast! Join us live as we discuss testosterone’s effect on performance, mid-race mechanical strategies, Dirty Kanza training, rapid fire questions for Coach Chad…
Win More Races, Strength Training, Build Phase Science and More – Ask a Cycling a Coach 190
Dec 20, 2018 • 95 min
Join us for Episode 190 of the Ask a Cycling Coach Podcast! We’ll be talking about the best ways to strategically increase your odds of winning races, giving you a comprehensive guide to strength training for cyclists, covering when it is a good idea to…
Weight and VO2 Max, Why Interval Order Matters, Training Camps and More – Ask a Cycling a Coach 189
Dec 13, 2018 • 98 min
Join us for Episode 189 of the Ask a Cycling Coach Podcast! We’ll cover how weight gain affects VO2 Max, why the order of the intervals in your workout matters, a comprehensive guide to training camps, and much more! Tune in, bring your questions and get…
Aero Deep Dive in The Specialized Win Tunnel – Ask a Cycling a Coach 188
Dec 5, 2018 • 60 min
Gain 50 watts in a single day!? We went to the Specialized Win Tunnel to find out how to get faster. Episode 188 of the Ask a Cycling Coach Podcast is live! ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • What’s…
Nose Breathing, Recovery Drinks, Double Days and More – Ask a Cycling a Coach 187
Nov 28, 2018 • 83 min
Join us for Episode 187 of the Ask a Cycling Coach Podcast! Topics to be discussed: does nose breathing actually improve performance, are recovery drinks essential, why and when you should consider double days and more!…
KOM Hunting with Pros, CX Pacing, Power and Heart Rate Zones and More – Ask a Cycling a Coach 186
Nov 21, 2018 • 95 min
Jonathan goes KOM hunting with one of the best mountain bikers in the USA, why your pacing plan for CX is wrong, why your power and heart rate zones don’t match and much more in Episode 186 of the Ask a Cycling Coach Podcast.…
Pedaling Technique, Smarter Racing, TT vs. Road Bikes and More – Ask a Cycling a Coach 185
Nov 15, 2018 • 126 min
Join us for Episode 185 of the Ask a Cycling Coach Podcast! We’ll be having a discussion on whether proper pedaling technique is a myth, how to win races with low power output, when triathletes should use a road bike instead of a TT bike and taking your…
Single Events vs. Seasons, Commuting, Explosive Power & More – Ask a Cycling Coach 184
Nov 7, 2018 • 107 min
Training for a single event is straightforward, but what about a whole season of racing? Join us live for a discussion on this, fitting commuting into a training plan, how to build explosive power and more in Episode 184 of the Ask a Cycling Coach…
Dropping Weight, Stretching Peaks, Recovery & More – Ask a Cycling Coach 183
Nov 1, 2018 • 94 min
Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals. Tune…
Racer Interview – Justin Thomas – Ask a Cycling Coach 182
Oct 24, 2018 • 120 min
Justin Thomas is a Masters XC National Champion who shifted focus to a Cyclocross National Championship in 2017. Tune in and bring your questions as we dig into what it took to be nationally competitive in CX, how it differed from MTB, and how he balanced…
Kona Special Interview – Michael Stanek – Ask a Cycling Coach 181
Oct 13, 2018 • 66 min
Michael Stanek is a young athlete with a background in Freestyle BMX, of all things, but more impressive is how he managed to qualify for Kona amidst 80 hour weeks and night shifts while finishing his Residency. Listen in to find out how Mike accomplished…
Kona Special Interview – Wes Thompson – Ask a Cycling Coach 180
Oct 12, 2018 • 71 min
Wes Thompson grew up racing motocross and surfing the eastern coast of Australia but never had any formalized training in any of the three disciplines of triathlon. It’s easy to assume that Kona qualifiers are all blessed with natural talent or have…
Kona Special Interview – David Nicholls – Ask a Cycling Coach 179
Oct 11, 2018 • 50 min
David Nicholls is a first-time Kona qualifier that exemplifies how to set expectations at an unknown A-Race. David manages to balance his career, family life and triathlon all while using in-training experimentation to have an impressively refined…
Kona Special Interview – Tony Weeks – Ask a Cycling Coach 178
Oct 10, 2018 • 73 min
Tony Weeks is a father of two, professional firefighter and age group triathlete who has qualified for Kona and looks to apply all he learned from his first World Championship bid in 2015. Listen in to learn what Tony plans to do this time to get a top 20…
24 HOP, Cooling Techniques, Tolerating Stress, and More – Ask a Cycling Coach 177
Oct 4, 2018 • 74 min
Episode 177 of the Ask a Cycling Coach Podcast is going to be a fun one! 24 Hours In The Old Pueblo registration is closed and it’s time to strategize on endurance team racing, we’ll discuss creative ways to stay cool on the bike, and the proper way to…
CX, Road Enduro, Block Periodization, Heart Rate & More – Ask a Cycling Coach 176
Sep 28, 2018 • 93 min
Detailed show notes and discussion at https://forum.trainerroad.com/t/cx-road-enduro-block-periodization-heart-rate-more-ask-a-cycling-coach-176/1297 ———————————————————————————————————————————————————————— A discussion on cyclocross, road enduro, block…
Special Guest Katerina Nash – Ask a Cycling Coach 175
Sep 19, 2018 • 25 min
5x Olympian Katerina Nash joined us live from Interbike in front of a studio audience for a deep dive on cyclocross. Tune in and learn from one of cycling’s most successful athletes! ———————————————————————————————————————————————————————— TOPICS COVERED…
Road Tactics, Ice Baths, Body Fat scales & More – Ask a Cycling Coach 174
Sep 13, 2018 • 78 min
Join us live for today’s episode of the Ask a Cycling Coach Podcast! We’ll review a list of scenarios you can keep ready to manage every race situation, discuss whether ice baths are effective or not, tell you which body fat scales you can trust, and much…
Genetics and Sprinting, Rebounding From a Bad Race, Nutrition and More – Ask a Cycling Coach 173
Sep 6, 2018 • 90 min
How much of a role do genetics play in your ability to sprint, how do you recover from a bad race performance, and should your nutrition change for late night workouts? Join us live for discussion on all of this and more in Episode 173 of the Ask a…
How to Plan a Year of Training and Racing – Ask a Cycling Coach 172
Aug 30, 2018 • 101 min
Planning an entire year of training and racing can be intimidating, but it doesn’t have to be. Episode 172 of the Ask a Cycling Coach Podcast will go over every detail you need to know before planning your next season.…
Q&A with 3x Olympian Geoff Kabush – Ask a Cycling Coach 171
Aug 23, 2018 • 73 min
3x Olympian, 15x National Champion, Multi-time BCBR Champion and all around MTB legend Geoff Kabush (Yeti Cycles, Maxxis, Shimano) joined us to answer your questions on maintaining race fitness and motivation, equipment choices and technique, and a funny…
Leadville Report, Altitude Training Masks, Pelvic Tilt vs. Power and More – Ask a Cycling Coach 170
Aug 16, 2018 • 85 min
Nate had a day of ups and downs at Leadville, but did he get his sub-9 hour goal? Coach Chad and Jonathan will review Nate’s performance, debate whether altitude training masks are effective or not, and dig into how pelvic tilt affects power output. Join…
Leadville Deep Dive with Pro Rider Alex Grant – Ask a Cycling Coach 169
Aug 10, 2018 • 91 min
Pro MTB racer Alex Grant joined us live from Leadville, CO for a deep dive on all things Leadville and endurance racing. Alex has placed 3rd place overall at Leadville, and 3rd place at Elite National Championships, all the while being a husband and…
Peaking, Improving VO2 Max, Supplements vs. Whole Food – Ask a Cycling Coach 168
Aug 2, 2018 • 93 min
Peak fitness is the end goal, but what actually happens to your body when you peak? We covered this, the different ways you can improve VO2 Max supplements vs. whole foods and much more in episode 168 of the Ask a Cycling Coach Podcast.…
Burning Fat, Testosterone, Coach Chad’s Booklist and More – Ask a Cycling Coach 167
Jul 26, 2018 • 86 min
Every cyclist wants to burn fat, but it’s more complicated than low intensity riding. Join us live for deep dives on fat burning, testosterone in cycling, and Chad’s favorite books in this episode of the Ask a Cycling Coach Podcast.…
Fitness Plateaus, VO2 Max Intervals, Solo Race Tactics & More – Ask a Cycling Coach 166
Jul 19, 2018 • 89 min
Join us live and bring your questions for a discussion on how to break through fitness plateaus, how people do VO2 Max intervals wrong, and a tactics discussion on how to win a bike race without a team. Episode 166 of the Ask a Cycling Coach Podcast is…
The Beginner’s Guide to Racing — Ask a Cycling Coach 165
Jul 12, 2018 • 92 min
We took your questions and suggestions to build a guide to bike racing for beginners with information and tops that can help even the most experienced of racers. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE •…
40k TT State Champs, Naps for Cyclists, Leadville’s Best Secret and More — Ask a Cycling Coach 164
Jul 5, 2018 • 98 min
Six months of preparation has led to this 40k TT State Champs Recap. What we did wrong, what we did well, what we plan on changing moving forward, and your questions on tactics, naps and Leadville. Join us live for Episode 164 of the Ask a Cycling Coach…
Time Trial Deep Dive, Pros vs. Joes, Carson City Recap and More – Ask a Cycling Coach 163
Jun 28, 2018 • 110 min
Our 40k TT is right around the corner, and for this episode of the podcast we’ve assembled every detail of our equipment, nutrition and strategy for you, along with a look at what makes pros better than amateurs and whether weight loss always makes you…
Race Analysis: Carson City Off-Road with Keegan Swenson – Ask a Cycling Coach 162
Jun 22, 2018 • 53 min
Keegan Swenson is one of the fastest pro mountain bikers in the USA, and we took a deep dive into the Stans / Pivot Pro Team rider’s hard-fought second place at the Epic Rides Carson City Off-Road. ————————————————————————————————————————————————————————…
Endurance MTB Deep Dive With The Pros – Ask a Cycling Coach 161
Jun 18, 2018 • 32 min
Pro mountain bike racers Payson McElveen and Sofía Gomez Villafañe joined us live from the main stage at the Epic Rides Carson City Off-Road for a deep dive on endurance mountain bike training and racing.…
Dirty Kanza, Running as Cross-training, Overtraining and more — Ask a Cycling Coach 160
Jun 14, 2018 • 93 min
Join us live for Episode 160 of the Ask a Cycling Coach Podcast! We’re going to analyze what Geoff Kabush did to get third place at Dirty Kanza, discuss whether running is a good form of cross-training, and dig deep into overtraining.…
Lost & Found, Ending Workouts with Sprints, Flexibility and More – Ask a Cycling Coach 159
Jun 7, 2018 • 79 min
What we learned at Lost & Found, is ending a workout with a sprint a bad idea, is flexibility necessary for cyclists and more in Episode 159 of the Ask a Cycling Coach Podcast ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS…
FTP Testing and The TrainerRoad Ramp Test: A Comprehensive Guide – Ask a Cycling Coach 158
May 31, 2018 • 89 min
A comprehensive guide to fitness testing, why we created a new test, pro tips for your next fitness test and more in Episode 158 of the Ask a Cycling Coach Podcast ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE -…
Oval vs. Round Rings, Fasted Training, Beating Cramps and More – Ask a Cycling Coach 157
May 24, 2018 • 104 min
Do oval rings affect power data, when fasted training actually effective, how to stop cramps and more in Episode 157 of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • Ask a…
Breakaways That Stick, Crit Race Strategy, Ideal Race Nutrition and More – Ask a Cycling Coach 156
May 16, 2018 • 99 min
How to make a breakaway stick, can you do too much VO2 work, ideal pre-race and mid-race nutrition and more in Episode 156 of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • Are…
Peter Sagan Dirt Fondo, Performance Analytics, Hill Climb TT’s and More – Ask a Cycling Coach 155
May 10, 2018 • 76 min
Why you need to do the Sagan dirt fondo, TrainerRoad’s new ride analysis features, How to PR your next hill climb time trial and more in Episode 155 of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS…
Merckx TTs, Sagan Dirt Fondo Preview, Legal Allergy Treatment and More – Ask a Cycling Coach 154
May 3, 2018 • 92 min
Why every time trialist should do a Merckx TT, the Peter Sagan Dirt Fondo course preview, how to make sure your allergy treatment is legal and more in Episode 154 of the Ask a Cycling Coach Podcast. ————————————————————————————————————————————————————————…
Consequences of a High FTP, Our First TT, Organizing a Season and More – Ask a Cycling Coach 153
Apr 26, 2018 • 75 min
What you need to consider as you raise your FTP, the results from our first time trial, how to organize a busy race season and more in the Episode 153 of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS…
Component Choices That Make You Faster with ENVE Composites – Ask a Cycling Coach 152
Apr 24, 2018 • 74 min
Component upgrades should take more than weight and price into consideration. Every part of your bike should contribute to making you faster, whether through aerodynamics, comfort or mechanical efficiency. We dug into every important component choice you…
Running Out of Matches, VO2 Training for Steady State Athletes and More – Ask a Cycling Coach 151
Apr 12, 2018 • 74 min
How to avoid running out of “matches”, should steady state athletes skip VO2 training, a testing protocol for different positions and more in the Episode 151 of the Ask a Cycling Coach Podcast. ————————————————————————————————————————————————————————…
Get Faster in Aero Position, Antioxidants for Athletes, and Buying Speed – Ask a Cycling Coach 150
Apr 5, 2018 • 75 min
Why your FTP is different in the aero position and how to change that, are antioxidants worthwhile for athletes, and which upgrades get you the most value in Episode 150 of the Ask a Cycling Coach Podcast.…
Live Q&A with Marc Pro Cycling – Ask a Cycling Coach 149
Mar 29, 2018 • 75 min
A special live Q&A episode with Marc Pro Cycling’s Dave Christenson covering everything from stage race tactics to recovery nutrition. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • (11:20) How to recover between…
Team Camp Special: Team Marc Pro Cycling – Ask a Cycling Coach 148
Mar 27, 2018 • 50 min
In the second part of our mini-series on training camps we spoke with Team Marc Pro Cycling on how they use team camps to get faster, and dug into team roles and stage racing tactics and strategy. ————————————————————————————————————————————————————————…
Live Q&A with Clif Bar Racing – Ask a Cycling Coach 147
Mar 22, 2018 • 88 min
A special live Q&A episode with Team Clif Bar Cycling’s Pete Morris covering everything from crit tactics to nutrition. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • (7:50) How to train with specificity for time…
Team Camp Special: Team Clif Bar Cycling – Ask a Cycling Coach 146
Mar 20, 2018 • 40 min
In this special episode we discussed how to use team camps to make you faster and team tactics for criteriums with Team Clif Bar Cycling. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • The difference between team…
How To Get More Aero, Time Trial Recon, Trainer Calibration & More – Ask a Cycling Coach 145
Mar 16, 2018 • 92 min
A deep dive into aerodynamic testing, how to recon a TT like a pro, smart trainer calibration and more in this episode of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • (1:25)…
Low Cadence, Training Stress Guide, Pain Killers & More – Ask a Cycling Coach 144
Mar 8, 2018 • 83 min
Low cadence/high force drills, a guide to Training Stress, pain killers & more in this episode of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • We’re hiring!…
Aero TT Equipment, Mental Limits, Taper vs. Recovery & More – Ask a Cycling Coach 143
Mar 1, 2018 • 89 min
Time Trial equipment that makes you faster, mental vs. physical limits, taper vs recovery weeks & more in this episode of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • The best…
Standing Climbing, Sub-8 Leadville, Multiple Peaks & More – Ask a Cycling Coach 142
Feb 22, 2018 • 86 min
Standing vs. seated climbing, what it takes to go sub-8 at Leadville, peaking more than once & more in this episode of the Ask a Cycling Coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE • What it’s…
Attacking Like a Pro, Easy Sweetspot Work, Supplements & More – Ask a Cycling Coach 141
Feb 15, 2018 • 77 min
What most people don’t understand about attacks, how to make Sweetspot work easier, supplements for cyclists & more in this episode of the Ask a Cycling Coach Podcast! ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE…
How Training Changes Your Body, Matching Nutrition With Intensity & More – Ask a Cycling Coach 140
Feb 9, 2018 • 69 min
What changes happen in your body at different intensities, how to match nutrition with your workouts, a coach’s guide to using TrainerRoad & more in this episode of the Ask a Cycling Coach Podcast! ————————————————————————————————————————————————————————…
Foam Rolling, Faster Triathlon Times, Genetics vs. Talent & More – Ask a Cycling Coach 139
Feb 1, 2018 • 67 min
Does foam rolling actually work, the real reason why triathlon times are getting faster, how much of performance is due to genetics & more! Join us live for this week’s episode of the Ask a Cycling coach Podcast.…
How Age Affects Performance, Can Time Trialists Sprint & More – Ask a Cycling Coach 138
Jan 25, 2018 • 66 min
How age affects performance, can time trialists sprint, why average power is so low in cyclocross & more in this week’s episode of the Ask a Cycling coach Podcast. ———————————————————————————————————————————————————————— TOPICS COVERED IN THIS EPISODE •…
‘Cross Nats Takeaways, TT Bike Fits, Using Weight To Your Advantage & More – Ask a Cycling Coach 137
Jan 18, 2018 • 83 min
What we learned watching and racing cyclocross for 7 days straight, how to get the best TT bike fit, how to use extra weight to your advantage & more in this week’s episode of the Ask a Cycling coach Podcast.…
Cyclcross Deep Dive With Special Guests Cody Kaiser & Courtney McFadden – Ask a Cycling Coach 136
Jan 15, 2018 • 68 min
Cyclocross pros Cody Kaiser and Courtenay McFadden stopped by TrainerRoad HQ for a deep dive on cyclocross training and racing in front of an in-studio audience during Cyclocross National Championships.…
Warmup Science, Pre-Workout Nutrition, Recovery Drinks & More – Ask a Cycling Coach 135
Jan 3, 2018 • 71 min
What happens to your body during a warmup, the do’s and don’ts of pre-workout nutrition, why you may reconsider your next recovery drink & more in this week’s episode of the Ask a Cycling coach Podcast.…
Yearly Planning, Power vs. Heart Rate, Indoor Training Gear & More – Ask a Cycling Coach 134
Dec 28, 2017 • 94 min
A complete guide to planning your training for the year, power vs. heart rate and indoor training tips and gear we’re loving right now. All of this and more in Episode 134 of the Ask a Cycling Coach Podcast!…
Missing Workouts, Garmin Data Fields, Recovery Drink Timing & More – Ask a Cycling Coach 133
Dec 21, 2017 • 84 min
What to do when you miss a workout, Garmin data fields you need for racing, and when should you have a recovery drink & more. All of this and more in Episode 133 of the Ask a Cycling Coach Podcast! ————————————————————————————————————————————————————————…
Group Ride Tactics, Cross-Training, Rebounding After a Bad Race & More – Ask a Cycling Coach 132
Dec 14, 2017 • 83 min
Tactics and etiquette to help you own your next group ride, what cyclists should know about cross-training, and how to rebound from a disappointing result. All of this and more in Episode 132 of the Ask a Cycling Coach Podcast!…
Are Wide Tires Better, The Fat Burning Zone Myth, Brick Training & More – Ask a Cycling Coach 131
Dec 7, 2017 • 72 min
Are wider tires really better, what intensity is best for fat burning and can you brick strength training and cycling workouts? Get the answers in this episode of the Ask a Cycling Coach Podcast! ————————————————————————————————————————————————————————…
Faster Category Upgrades, Saddle Discomfort, Blood Donation & More – Ask a Cycling Coach 130
Nov 30, 2017 • 72 min
How to upgrade categories faster, getting rid of saddle discomfort, and how giving blood affects fitness. All of this and more in this episode of the Ask a Cycling Coach Podcast! ———————————————————————————————————————————————————————— TOPICS COVERED IN…
Is Higher Cadence Better, How Crank Length Affects Power + More – Ask a Cycling Coach 129
Nov 20, 2017 • 77 min
Is a higher cadence actually better, how is crank length affecting your power output, and cornering drills that make you faster. All of this and more in this episode of the Ask a Cycling Coach Podcast! Topics Covered in this episode: • How Cyclists Can…
Special Guest: Ryan Cooper of Best Bike Split – Pacing, Crosswinds + More – Ask a Cycling Coach 128
Nov 16, 2017 • 53 min
Ryan Cooper is the founder of Best Bike Split, Chief Scientist at Training Peaks, and an expert on all things aerodynamics and pacing. We met up with Ryan in Kona to discuss how to achieve perfect pacing, aerodynamic advantages in time trialing, and…
How To Be a Faster Mountain Biker with Lee McCormack - Ask a Cycling Coach: 127
Nov 7, 2017 • 85 min
The hosts of the Ask a Cycling Coach podcast worked with one of the best MTB skills coaches in the world, Lee McCormack of Lee Likes Bikes, to make you a faster mountain biker. Head over to blog.trainerroad.com to check out the video of this skills…
Live with Matt Fitzgerald at Rapha San Francisco! - Ask a Cycling Coach: 126
Nov 4, 2017 • 69 min
Our first live, in-person podcast with special guest, Matt Fitzgerald! Join us live from Rapha San Francisco for a deep dive on the psychological side of endurance sports performance. Topics covered in this episode: • Why two riders with the same fitness…
CX National Champs, Pacing Strategies, Dehydration & More - Ask a Cycling Coach: 125
Nov 1, 2017 • 77 min
Nate returns from India with new insight on how to get power data from a gym bike while traveling, Jonathan gives you a complete guide to Cyclocross National Championships, and Chad goes deep into strength training and staying hydrated during late night…
Mauna Kea, Training While Traveling, Strength Training & More - Ask a Cycling Coach: 124
Oct 24, 2017 • 62 min
The podcast hosts are back from Kona and share everything you need to know before climbing Mauna Kea. As Nate gets ready for another long trip overseas, we share the best on-the-go training setups, tips for how to keep your training on track while…
Special Guest: Matt Lieto on Grinduro and Mauna Kea - Ask a Cycling Coach: 123
Oct 20, 2017 • 59 min
Professional triathlete and IRONMAN commentator, Matt Lieto, and your podcast hosts recorded a special episode to chop up Grinduro, one of the most interesting races on the calendar that you need to know about, and their preparation for one of the…
Special Guest: Andrew Talansky on His Move to Triathlon - Ask a Cycling Coach: 122
Oct 17, 2017 • 56 min
Andrew Talansky is one of the most successful American cyclists in history with a win at The Criterium du Dauphine, top ten Grand Tour finishes, domestic tour wins and national championship titles to his name. At 28 years old, some would say he has his…
How an Age Grouper Qualified for Kona - Ask a Cycling Coach: 121
Oct 11, 2017 • 43 min
We sat down with Emmet Kelley, a triathlete from Ireland, to learn every detail about how he trained and qualified for IRONMAN World Championships in Kona. Topics covered in this episode: • How qualifying for Kona works • Which events should you pick to…
Levi’s Gran Fondo, Century Preparation, Peak Power, + More - Ask a Cycling Coach: 120
Oct 7, 2017 • 73 min
• TrainerRoad’s Product Manager mixing it up with the pros! • TrainerRoad athlete Liz Lyles’ IM Chattanooga win • IRONMAN World Championships TrainerRoad plans • The podcast hosts are going to climb Mauna Kea! • Levi’s Gran Fondo recap • How to train for…
Live from Interbike with Special Guest, Dan Empfield - Ask a Cycling Coach: 119
Sep 24, 2017 • 47 min
In this special episode we spoke with the God Father of triathlon innovation, Dan Empfield, at Interbike in Las Vegas, NV. Topics covered in this episode: - How triathlon wetsuits came to exist - What caused TT bikes to be designed as they are - The two…
Cross Vegas Preview with Special Guest: Keegan Swenson - Ask a Cycling Coach: 117
Sep 21, 2017 • 50 min
Keegan Swenson (Cannondale 3Rox), #2 ranked pro XC racer in the USA, joins us for his take on cyclocross and a preview of Cross Vegas. Topics covered in this episode: • What makes pro athletes different from the rest of us • Keegan Swenson’s power data •…
Cross Vegas Review with Special Guest: Keegan Swenson - Ask a Cycling Coach: 118
Sep 21, 2017 • 51 min
Keegan Swenson joins the hosts to review their race performances at Cross Vegas, sharing a lot of insight we never knew. Topics covered: * How to race with a bent derailleur hanger * The one thing you shouldn’t do right before a race * Why your disc…
3 Types of Motivation, How Long Does Fitness Last, Beginner Crits & More - Ask a Cycling Coach: 116
Sep 12, 2017 • 87 min
• Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, at Rapha Cycle Club in San Francisco, CA! • XC MTB suspension setup guide • What motivates you to race? • How to use your off-season wisely • How long…
More Carbs = More Speed, Cold Weather Tips, Power Data from the Pros - Ask a Cycling Coach: 115
Sep 4, 2017 • 73 min
• Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, @ Rapha Cycle Club in San Francisco, CA • How more carbohydrate actually improves performance • Updated mobile apps! • Depleted glycogen stores vs.…
How Much Racing Is Too Much, Rest Intervals, Crossfit & More - Ask a Cycling Coach: 114
Aug 29, 2017 • 68 min
- Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, @ Rapha Cycle Club in San Francisco, CA - Nate’s new MTB - “Park City Point 2 Point” MTB race - New cyclocross plans! - How to fix shifting problems…
Different FTPs, Bike Fits, Visualization and More! - Ask a Cycling Coach: 113
Aug 20, 2017 • 55 min
• Live podcast recording at Rapha Cycle Club in San Francisco Nov. 4! • Why Breck Epic is one of the hardest races in the world • Nate’s new approach to nutrition • Should you have different FTPs for different circumstances? • How focus and motivation can…
Transitioning to CX Season, Trainer Maintenance, Brick Workouts & More - Ask a Cycling Coach: 112
Aug 13, 2017 • 56 min
• How to transition to cyclocross season • The effects of humidity on heat training? • Could the Trek Domane be a gravel bike? • Should you maintain your smart trainer? • Can you skip base training if you are fat adapted? • Can you shortcut to peak…
Singletrack 6 - Recap - Ask a Cycling Coach: 111
Aug 6, 2017 • 44 min
The dust has settled and Coach Chad, Jonathan and Nate share their final thoughts on Singletrack 6. Topics covered in this episode: - How to travel to a race on a budget - The effects of a concussion - How to recover from a concussion - Ideal bike setups…
Singletrack 6 - Stage 5 - Ask a Cycling Coach: 110
Jul 31, 2017 • 12 min
Stage 5 of Singletrack 6 took an unexpected turn. Tune into this super quick episode to see what we learned. Topics covered in this episode: – Maintaining focus even when the trail is easy – Why you should never feel ashamed of walking a technical section
Singletrack 6 - Stage 4 - Ask a Cycling Coach: 109
Jul 30, 2017 • 34 min
The Queen Stage is in the books! Only two stages left of Singletrack 6, but does Jonathan have two stages left in him? Topics covered in this episode: • Using a power meter for mountain bike racing • How to deal with blisters on your hands from mountain…
Singletrack 6 - Stage 3 - Ask a Cycling Coach: 108
Jul 29, 2017 • 43 min
Stage 3 was the highest stage yet and nearly 100% singletrack, and Coach Chad is back! Topics covered in this episode: • Big pre-race breakfast or constant snacking: which is best? • Pacing in a fast group • How to adjust your race strategy for a bad…
Singletrack 6 - Stage 2 - Ask a Cycling Coach: 107
Jul 28, 2017 • 32 min
Stage 2 started hard and remained technical throughout with plenty of riders being caught out by rugged terrain and technical climbs. Topics covered in this episode: • How to manage a hard start in a race • Dealing with dusty conditions • Regrouping after…
Singletrack 6 - Stage 1 - Ask a Cycling Coach: 106
Jul 26, 2017 • 53 min
Stage 1 is done & dusted, and it left its mark with some serious shake-ups moving forward. Topics covered in this episode: • How not to start a race • Is pushing hard for position early in a race really worth it? • Making steep climbs manageable • Things…
Singletrack 6 - Race Preview, Stage Race Prep & More - Ask a Cycling Coach: 105
Jul 24, 2017 • 82 min
• Upcoming daily podcasts! • How training for a technical MTB race is different • How to overcome fear on a mountain bike • Different ways to taper for a race • The best way to fly with your bicycle • How to plan transportation for your stage races • How…
How to Read a Race, Get Upgrade Points, and How to Build Bike Skill - Ask a Cycling Coach: 104
Jul 18, 2017 • 66 min
• Why maple syrup could be good mid-ride fuel • Pacing a mountain bike TT • How to manage performance on a hot day • Why even XC riders should go ride lifts at a bike park • How to fit training into a busy vacation • The UCI tire width rule that you need…
How to Get Faster with Heat Training - Ask a Cycling Coach: 103
Jul 14, 2017 • 59 min
Take a deep dive into heat training to learn how it can make you a faster cyclist in hot and cool conditions. - How much does heat affect cycling performance? - What temperature is ideal for heat training? - How to control the temperature of your training…
How to Get Faster Watching the Tour, Why Fit People Burn More Calories - Ask a Cycling Coach: 102
Jul 7, 2017 • 56 min
• Why do you want to eat more during rest days or weeks? • Should recovery rides feel hard? • Why are you not good at long climbs? • Bike setup, pacing and technique to make you a faster climber • What is the best way to increase short power? • Is peak…
Epic Rides Carson City Off-Road – Race Recap, Heat Management & More - Ask a Cycling Coach: 101
Jun 26, 2017 • 65 min
• Epic Rides Carson City Off-Road recap • How to pace a long MTB race • How to save energy in a mountain bike race • The effects of extreme heat on human performance • How to rebound from overheating • Hydration strategies with aid stations • How to avoid…
Epic Rides Carson City Off-Road – Race Prep, Course Recon & More - Ask a Cycling Coach: 100
Jun 13, 2017 • 62 min
• Epic Rides Carson City Off-Road course preview • How to prioritize races • How to set a time goal for an MTB race • What to know before you pre-ride a course • When should you time your course recon? • What is “sessioning” and how to use it • How to…
Shortcuts to Fitness, Sleep Hacks and How Elevation Really Affects You - Ask a Cycling Coach: 99
Jun 12, 2017 • 58 min
• Will taking 3 days off in a row hurt your fitness? • Can you fit two weeks worth of training into one? • Why you can’t complete long intervals • Sleep hacks • How much does elevation really affect you? • Can you take a week off between training phases?…
TrainerRoad Podcast – Lost & Found Gravel Grinder Recap - Ask a Cycling Coach: 98
Jun 11, 2017 • 68 min
• What to know before you race the Lost & Found Gravel Grinder • Should you warm up before a gravel race? • How to know if positioning is key for your race • How to improve your positioning quickly • What bike should you use for gravel racing? •…
Coach Chad’s Giro Recap, Pacing for XC Racing, and Previewing Lost & Found - Ask a Cycling Coach: 97
May 29, 2017 • 73 min
• What Coach Chad learned from his trip to The Giro • What Nate has learned about geometry and bike setup • How to build corner speed • How to pace an XC race • Lost & Found Gravel Grinder preview • What to carry with you during a gravel race • Best bike…
Recovery, XC Racing Metrics, and Training for a Crit/TT - Ask a Cycling Coach: 96
May 20, 2017 • 62 min
• Is walking your dog recovery? • Is a carbon, full-suspension XC bike worth the cost? • How to fit your training into lunch breaks • Is active recovery actually better than complete rest? • How to train for “Knife Fights”, or how to be a serious threat…
Mixing Low/High Volume Plans, Triathlon Discussion, and Training for Crit/CX-Ask a Cycling Coach: 95
May 12, 2017 • 62 min
• How to train for criteriums • The best way to train for cyclocross • How to pace a long time trial or bike split • Does riding the trainer cause unique injuries • How to mix low-volume and high-volume training plans • What the coaches look for in their…
DEXA vs. BodPod, Lactate Discussion, Managing Outdoor/Indoor Training - Ask a Cycling Coach: 94
May 7, 2017 • 56 min
• DEXA vs. BodPod • Knee pain rehabilitation for cyclists • Coach Chad is going to The Giro! • Is lactate a myth? • What causes pain during a hard effort? • Is it more important to hit your power goals, or stay in aero position? • How to train indoors in…
Coach Chad’s Fasted Training, Nutrition, and Getting Through Hard Workouts - Ask a Cycling Coach: 93
May 1, 2017 • 66 min
• Coach Chad’s fasted training • Why just riding inside or just riding outside is not the best approach • Nate’s high calorie experiment • Counting calories for cyclists • Why replicating your event’s distance is not necessary, but can be beneficial •…
Lost & Found Planing, Focusing on Weight vs. Raising Power, DEXA Scans - Ask a Cycling Coach: 92
Apr 20, 2017 • 77 min
• Nate’s sleep study results • How sleep can affect your performance on the bike • Are allergy drops worth it? • Muscle biopsy update • Lost & Found Gravel Grinder race plans • DEXA body fat scan results • How to know if you should keep losing weight or…
Special Guest: Clif Bar Team’s Pete “Thor” Morris - Ask a Cycling Coach: 91
Apr 11, 2017 • 74 min
• TrainerRoad is hiring! www.TrainerRoad.com/jobs • Athen’s Twilight Criterium preview • Criterium race strategy • How to know if you should get in a breakaway or not • How to make a breakaway stick • How to know if your breakaway will last or not • When…
Muscle Biopsy, to Lose Weight or Build Power, Nutrition for Racing - Ask a Cycling Coach: 90
Apr 3, 2017 • 63 min
• Our new training tool! chillow.trainerroad.com • Nate’s weird anti-snoring test • Muscle biopsy update • How to pick your races based off of your strengths • Are power meters valuable on mountain bikes? • Should single speed MTB riders use power meters?…
Nate’s Training Update, Elevation Training, Heart Rate as a Metric - Ask a Cycling Coach: 89
Mar 27, 2017 • 76 min
• Nate’s sleep study • H24 Camp recap • How to know when to change your A-Race • New Build and Century Plans • How to train with a broken collarbone • What effect does elevation training have on your body? • How to use elevation training properly • How to…
Special Guest: H24 Cycling Director Phil Mooney - Ask a Cycling Coach: 88
Mar 24, 2017 • 36 min
• How to form a cycling team • What is the role of a Director (Directeur Sportif, or DS)? • What is the objective of a team camp? • How to structure a team camp like the pros • What type of rides should you plan for a team camp • Should your training camp…
Mental Recovery from a Crash, Standing on the Bike, Using Data as a Cyclist- Ask a Cycling Coach: 87
Mar 18, 2017 • 72 min
• Strategies for how to recover mentally after a crash • How to transfer your indoor fitness outside • What type of fitness you should expect in the Base Phase • Is riding out of the saddle bad? • How to feel comfortable out of the saddle • What are the…
Dropper Posts, to Focus on Strengths or Weaknesses, Adjusting Crank Length - Ask a Cycling Coach: 86
Mar 15, 2017 • 72 min
• Is it normal to have your wheel lift off the ground in a sprint? • Should you buy a used power meter? • Are dropper posts beneficial for road riding? • What sports drinks have low sodium? • How much sodium should your drink mix have? • Should you focus…
Mental Fortitude, Changing Duration of Plan, TSS Change in the Build Phase - Ask a Cycling Coach: 85
Mar 10, 2017 • 64 min
• How to check your equipment after a crash • How to know if your carbon frame is broken • The effects of mental fortitude on racing • How to shorten your training plan • How to lengthen your training plan • What tires should you use with FLO wheels? •…
Nate Takes a Tumble, Training After Your a Race, and Balancing Disciplines - Ask a Cycling Coach: 84
Mar 4, 2017 • 74 min
• Nate’s Chico Stage Race Report • How to fit in group rides or races into your training plan • Is it normal to feel fatigued when returning to training after an A Race? • Should you skip base training after an A-Race? • How to break through a plateau •…
Fitness for Crits, Surviving Stage Races, and Training for Duathlon - Ask a Cycling Coach: 83
Feb 21, 2017 • 74 min
• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days…
Road vs. Crit Racing With The Clif Bar Team - Ask a Cycling Coach: 82
Feb 19, 2017 • 65 min
• How to train for criterium vs. road racing • The importance of addressing limiters for road racing • How to discover and address limiters • What off-the-bike training is helpful for road racing • How your kit changes from crit racing to road racing •…
The Day Before Your Race, Training Twice per Day, Private vs Public Data - Ask a Cycling Coach: 81
Feb 6, 2017 • 64 min
• TrainerRoad Podcast Ride Day! • What are “openers”? • How to train the day before a race • How to train if you don’t plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad &…
Nate’s ISRAMAN Experience, Lower Intensity Can Be Harder, Yoga/Stretching - Ask a Cycling Coach: 80
Jan 31, 2017 • 69 min
• Nate’s ISRAMAN performance • ISRAMAN Review • What’s the best way to shave your legs? • Is it necessary to take time off between training plans? • Why lower intensity work can feel harder than high intensity • How to deal with a week off from training •…
Crossfit and Cycling, Lean Muscle for TT, and to Train with Erg Mode or Not-Ask a Cycling Coach: 079
Jan 22, 2017 • 60 min
• Crossfit and FTP Testing • Which gearing is best for big climbs? • Is expensive cycling kit worth it? • How to prepare for a multi-day stage race or camp • How to avoid numbness from your saddle • How to find the perfect saddle • Does increasing lean…
VO2 Max & RMR Test Results, Cramming for an Event, and TT Bike Position- Ask a Cycling Coach: 078
Jan 15, 2017 • 70 min
The Nate episode! • Nate, Chad and Jonathan’s VO2 max & RMR test results • How to prepare for physiological testing • Nate’s racing ISRAMAN! (full-distance triathlon in Israel) • How to cram for a big event • How to pace an IRONMAN • How to adjust your TT…
Physiological Testing, Cadence Discussion, and Improving Your Watts/Kg - Ask a Cycling Coach: 076
Jan 9, 2017 • 54 min
• Chad, Nate and Jonathan’s physiological testing • How to test your metabolic efficiency • What is the ideal cadence? • Does dry needling help sore knees? • How to boost your immune system to avoid illness • Why does your smart tainer seize up? • Should…
MET Results, Discussion on Peaking, and Testing for Genetic Limitations - Ask a Cycling Coach: 077
Jan 7, 2017 • 64 min
• What is metabolic efficiency testing? • How to know how much fat you are burning • Coach Chad, Jonathan and Nate’s MET results • Does every athlete’s threshold reside at 4mmol/L? • Which trainers are the quietest? • What to do after you reach peak…
Setting Goals, Benefits of a Proper Bike Fit, and Peaking Twice - Ask a Cycling Coach: 075
Dec 24, 2016 • 64 min
• How to review your year and set goals • Do slow twitch fibers need more recovery time than fast twitch? • How long do the effects of supercompensation last? • Is running good cross training for cyclists? • When to apply chamois cream • How big of an…
Kit Etiquette, over Training Discussion, Racing and Training in the Heat - Ask a Cycling Coach: 074
Dec 17, 2016 • 70 min
• Cycling kit etiquette • Is it wrong to wear a championship jersey when training? • What type of garmin should you use in cyclocross? • Is it bad to smell like ammonia when working out? • How to deal with sweat in your eyes • What is the best sunscreen…
Does Warming up Work, Mental Strength, and Your Fitness in the Off-season - Ask a Cycling Coach: 073
Dec 11, 2016 • 76 min
• Chainring sizes explained • How to deal with a saddle sore • Do warmups actually work? • Do high fat diets drop your FTP? • Why are our bodies not dependent on fat all the time? • How to do ‘spinups’? • How high of a cadence should you be riding at? •…
Cyclocross Discussion, How Much Time It Takes to Peak , and VirtualPower - Ask a Cycling Coach: 072
Dec 10, 2016 • 70 min
• Mud cyclocross tips • How to take a run up • Are 11-speed quick links reusable? • How high can your power-to-weight ratio be? • How to train for Leadville • How long does it take to regain peak fitness? • Why do you smell like ammonia after a hard…
Short Training For Long Races, The Cadence Debate, Tapering & More - Ask a Cycling Coach 71
Dec 1, 2016 • 57 min
• Is commuting bad for training? • How does swimming affect rest and recovery? • Do short workouts do anything for long distance racing? • Does pushing a heavy gear make you faster? • How to figure out what gearing you need • Does baking soda make you…
How Marijuana Affects Training, Overtraining, Is Caffeine a PED & More - Ask a Cycling Coach 70
Nov 28, 2016 • 68 min
• Is caffeine a performance enhancing drug? • What drugs are and aren’t allowed for cyclists? • Can marijuana make you a faster cyclist? • Does sugar intake affect aerobic fitness? • Will a gel nullify the effects of a fasted ride? • Is a z2 ride ruined…
Power Zones vs. Heart Rate Zones, Normalized Power Explained & More - Ask a Cycling Coach 69
Nov 22, 2016 • 62 min
• Can you replace a workout with a commute? • Does commuting count? • Does an espresso shot negatively impact my morning workout? • Are power zones different than heart rate zones? • Which is best, power or heart rate? • If you have to skip a workout, how…
Strength Training, Planning an MTB Season, Base Training & More - Ask a Cycling Coach 68
Nov 14, 2016 • 66 min
• How to fix tight hips for cyclists • What is dry needling? • How to use your off-season wisely • Should you use a mountain bike on a cyclocross course? • How to plan a season of mountain bike racing • Which is tougher: east coast or west coast? • How to…
Muscle Soreness Discussion & Various Racing and Training Suggestions - Ask a Cycling Coach: 067
Nov 6, 2016 • 51 min
• Should you not train with sore muscles? • Is soreness a sign of fatigue? • How to reduce soreness • How to train for a stage race • Is it best to train for a TT or the road race in a stage race? • Does non-alcoholic beer hurt recovery? • Can you skip…
Jonathan’s Everest Challenge, Data Use for Mtb, & Adjusting a Training Plan-Ask a Cycling Coach: 066
Oct 31, 2016 • 61 min
• Jonathan’s Deux North Everesting Challenge Recap • How to pace a long ride • What type of nutrition to bring on a long ride • What type of lights to use for an overnight ride • Bike setup for 24 hour rides • What it takes to climb 30,000’ • How…
Everesting Attempts, Using Hr Effectively, Balancing Training/Recovery - Ask a Cycling Coach: 065
Oct 24, 2016 • 66 min
• Everesting Attempts • Is a decline in LTHR bad? • How to use heart rate most effectively • Advantages and disadvantages of smart trainers • Are speed sensors useful if you have a GPS? • Training blocks for cyclocross racers • How to incorporate racing…
Special Guest: Flo Cycling on Wheel Set-up - Ask a Cycling Coach: 063
Oct 17, 2016 • 74 min
• The aerodynamic research and testing process explained • What depth wheels should you use? • How to know what tire width to use • Does tire width vary from rider to rider and bike to bike? • What tire pressure is best? • Which tire is the most…
Kona Recap, Best Practices to Make You Faster, and L/R Power Balance - Ask a Cycling Coach: 064
Oct 14, 2016 • 70 min
• Kona recap • IRONMAN World Champs • How Andy Potts crashed • What it’s like to catch a bike • Spotify playlists for Coach Chad and Coach Jonathan • How to return to racing after pregnancy • Bike handling drills • Activities and habits that make you a…
Learning from Cx Pros, Adjusting Intervals, & What Causes Cramping - Ask a Cycling Coach: 062
Oct 9, 2016 • 67 min
• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road…
Special Guest: Matt Lieto, Triathlon Training and Discussion- Ask a Cycling Coach: 061
Oct 6, 2016 • 61 min
Professional Triathlete and IRONMAN commentator Matt Lieto. • How to go from average joe to pro triathlete • What type of power it takes to win an IRONMAN • How to pace a triathlon • Do triathletes use elevation training? • How to train for hot weather •…
Special Guest: Cuore Cycling Apparel on Kit Quality & Aerodynamics- Ask a Cycling Coach: 060
Oct 6, 2016 • 40 min
Scott Tietzel from Cuore Cycling Apparel (cuore.ch) • What makes a jersey aerodynamic? • How to tell high quality kit from low quality kit • Why do companies use different fabrics? • What type of kit to use for different weather • How to wear your kit…
Bike Handling with Ryan Leech - Ask a Cycling Coach: 059
Sep 29, 2016 • 60 min
Professional trials rider & renown coach Ryan Leech • Bike handling tips for new riders • How to bounce back after a crash • How to build skills effectively • How to bunny hop • How to wheelie • How to manual • How to take switchbacks • Which mountain…
Mountain Bike Racing and Setup with Geoff Kabush - Ask a Cycling Coach: 057
Sep 23, 2016 • 45 min
MTB Legend Geoff Kabush - 15x XCO National Champion, 5x CC National Champion, 1x XCM Champion – How to race at a high level for a long time – How to adapt to different race formats – How pros approach base training – How to train for endurance mountain…
Special Guest: Ray Maker of DCRainmaker.com - Ask a Cycling Coach: 056
Sep 20, 2016 • 39 min
Live with DC Rainmaker from Interbike 2016! • How to train for triathlon while traveling • How to travel with your bike • Running power meters • How to measure the difference between two power meters • DC Rainmaker’s indoor training tips
Training and Traveling, Zone 2 Benefits, Training for Your Goal Event - Ask a Cycling Coach: 055
Sep 12, 2016 • 62 min
• How to train on vacation • How to follow a training plan while traveling • How to train with power on a gym spin bike • Interbike 2016 plans • How to recover from a scary crash • How to feel comfortable after a crash • The best triathlons in the USA •…
Fitness in the Off-Season, Strengths and Weaknesses, & Massive Climbs - Ask a Cycling Coach: 054
Sep 4, 2016 • 65 min
• How to maintain fitness in the off season • How to recover physically and mentally between seasons • What are “openers”? • What workout should you do before a race? • Is it bad to work out the day before a race? • The science behind openers • How to…
TrainerRoad Podcast - Special Guest: Clif Bar Team’s Pete “Thor” Morris - Ask a Cycling Coach: 53
Aug 27, 2016 • 75 min
• Clif Bar Team’s Pete “Thor” Morris • How to travel with your bike • Aerodynamics vs. psychological advantage • Does a beard or long hair slow you down? • Is chocolate milk a good recovery drink? • What is the best recovery drink? • How recovery drinks…
Learning from a Bad Race, What Data Matters, and Elevation Training - Ask a Cycling Coach: 52
Aug 21, 2016 • 60 min
• What it takes to win a Master’s National Championship • How to learn from a bad race • How to salvage a poor race day • Is an offseason break necessary? • How to carry fitness year-round • What is the best way to set up your Garmin? • Which data matters…
Body Fat Analysis, Comparing to Chris Froome, Positioning in Racing - Ask a Cycling Coach: 051
Aug 13, 2016 • 63 min
• Body fat analysis • How to measure your body composition • What is the best way to lose fat • How to lose fat and gain muscle • How do you compare to Chris Froome? • Chris Froome’s VO2 Max, FTP and power to weight ratio • Does poor quality sleep affect…
Off-Season Training , Normalized/Average Power, & Changing Disciplines - Ask a Cycling Coach: 050
Aug 9, 2016 • 71 min
• How to adjust your training during the offseason • How to train for criterium racing • How to pace an FTP test • How the 8 Minute Test works • What type of racing are you best at, and how do you find it? • Does fitness for one type of racing translate…
Power and HR Zones, Pedaling Efficiency, and Sprinters vs Non-Sprinters- Ask a Cycling Coach: 049
Aug 2, 2016 • 68 min
– How to figure out your power zones – How to figure out your heart rate zones – Are your heart rate zones accurate? – How to get started with structured training – How do you know if you have enough base fitness? – How to train for cyclocross – Best…
Transitioning to CX, Best Stretches for Cyclists, & Gearing and Cadence - Ask a Cycling Coach: 048
Jul 26, 2016 • 63 min
• How to upload outdoor rides to TrainerRoad • What are TrainerRoad training camps? • How to learn MTB skills • How to train for cyclocross • How to transition to cyclocross from road • Can you play video games while you train? • How to mix entertainment…
TrainerRoad Podcast - Ask a Cycling Coach: 047
Jul 25, 2016 • 72 min
• Cross-continent riding • How to train for a triathlon • Best music to listen to while training • How to take an FTP test • How to know if you should redo your FTP test • Is it a good idea to take an FTP test before a race? • How to find the perfect pace…
Pacing During a Race or Ride, Indoor and Outdoor FTP, and Overtraining - Ask a Cycling Coach: 046
Jul 12, 2016 • 68 min
• How to decide the ideal pace for a race or ride • Perfect pacing for a gran fondo • How to prepare for a Rapha Prestige event • How to save energy in a race • Should you attack the climbs or go easy? • How to deal with saddle sores • Which chamois…
Training Strengths/Weaknesses, Temperature Effects, and Fasted Training - Ask a Cycling Coach: 045
Jul 9, 2016 • 70 min
• Should you train your weaknesses or strengths? • How to train for criteriums • How to train for breakaways • How to win from a breakaway • Bigger riders vs. smaller riders • What are TSS fillers? • How to use recovery rides • How to raise TSS without…
Body Weight, Accuracy of VirtualPower, & Finding Strengths and Weaknesses - Ask a Cycling Coach: 044
Jun 28, 2016 • 64 min
• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you’ve lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an…
8-Minute vs 20-Minute FTP Test, Max HR , and Effects of Bad Positioning - Ask a Cycling Coach: 043
Jun 20, 2016 • 70 min
• Using the Tacx Neo with thru-axles • Is it wrong to take an FTP test on a hill? • Should you only take an FTP test on a flat road or indoors? • Is your max heart rate flexible? • Is it bad to go over your max heart rate? • Which FTP testing format…
Keeping up/Tactics for Group Rides, Failing Workouts, and MTB Wheel Sizes - Ask a Cycling Coach: 042
Jun 14, 2016 • 65 min
• The Epic Rides Carson City Off Road • Mountain Biking in Tahoe • TrainerRoad Android leak on Snapchat • What equipment makes you faster? • Tips to make yourself more efficient on the bike • How to keep up with a group ride • Group ride tactics • How to…
Low vs. High Intensity, Cross Training, & Fitness Maintenance on Vacation - Ask a Cycling Coach: 041
Jun 6, 2016 • 64 min
• Can less high intensity training replace more low intensity? • Is low intensity or high intensity training better? • How to prepare for an event with limited time • How to adjust the KICKR with TrainerRoad • Does gearing matter with smart trainers? •…
MTB Warm Ups, Trainer Comparison , and Choosing a Saddle- Ask a Cycling Coach: 040
May 31, 2016 • 68 min
• How to warm up for mountain bike races • How to train for fast race starts • How to train for CX and XC MTB • How to use TrainerRoad as a group • How to use TrainerRoad for Duathlon training • How to set up a training space • Using a TV with TrainerRoad…
Multiple Power Sources, Supercompensation, & Starting Structured Training - Ask a Cycling Coach: 039
May 24, 2016 • 51 min
• Is it okay to use on old bike on the trainer? • What to know if you are using two different power meters • Are smart trainers better than power meters? • What is supercompensation • How to use supercompensation in your training • What is the best smart…
Power-To-Weight Ratio, Structure Your Training Plan, & Year Round Racing - Ask a Cycling Coach: 038
May 21, 2016 • 60 min
• What is a power-to-weight ratio in cycling? • Are heavy cyclists slow? • Is weight important in criterium and road racing? • How to win a race even if you’re heavy • How to balance fatigue and training load • How to taper for an event • How to structure…
High Elevation with Phil Gaimon and Training/Recovering like a Pro - Ask a Cycling Coach: 037
May 17, 2016 • 9 min
• Tour of California Stage 5 • Why should you train at high elevation? • Should you train at high elevation or low elevation? • Should you recover at high elevation or low elevation? • Train high, recover low vs. train low, recover high • How hard are pro…
Speed Indoors, Effects of Alcohol on Athletes, and Staying Motivated - Ask a Cycling Coach: 036
May 14, 2016 • 60 min
• TrainerRoad is on Snapchat! • TrainerRoad at Sea Otter • How to get faster • How to raise your FTP • Is speed irrelevant when training inside? • How to measure improvement for cyclists • Where to start with a cycling training plan • How power meters…
Bike Setup with Specialized’s Brad Copeland - Ask a Cycling Coach: 035
May 8, 2016 • 51 min
Brad Copeland of Specialized Factory Racing is one of the only mechanics trusted with building and working on Specialized’s top MTB and triathletes’ bikes. Brad tells us how the pros set up their bikes so we can get faster. For more information on this…
Gran Fondos & Epic Rides with Neil Shirley - Ask a Cycling Coach: 034
May 2, 2016 • 39 min
Neil Shirley, Editor of Road Bike Action, ex-pro cyclist, unofficial Gravel Worlds Champ and famed slayer of epic rides shares his racing and training secrets with us.
Speed vs. Other Data, VO2 Max Workouts, and Warming up - Ask a Cycling Coach: 033
Apr 25, 2016 • 64 min
– How does speed relate to FTP – Is speed better than heart rate? – Is speed better than power? – Is heart rate better than power? – How to use your power meter indoors – How to use your power meter and electronic trainer – Is it normal to have power data…
Plateau in Fitness, Using Rollers with TR, and Best Plan for Road Racing - Ask a Cycling Coach: 032
Apr 12, 2016 • 59 min
• Weight loss for cyclists • How to use Training Peaks with TrainerRoad • How to measure your body fat • How a power meter works • Does low cadence affect power readings? • How to maintain fitness • How to deal with a plateau in fitness • How to use…
Body Fat/Weight Loss, Break Away Tactics, & Single Speed Training - Ask a Cycling Coach: 031
Apr 4, 2016 • 61 min
• How to measure body fat • Weight loss for cyclists • How to train for a short time trial • How to pace a time trial • How to recover after a workout • How to know when you should bridge to a breakaway • Race tactics for cyclists • How to establish a…
Calorie Counting, Indoor vs. Outdoor FTP, and Using PowerMatch- Ask a Cycling Coach: 030
Apr 1, 2016 • 64 min
• How to use a smart trainer with TrainerRoad • How cadence affects electronic trainers • How to lose weight while retaining muscle • How to count calories for cyclists • How to know if you are sugar adapted • How to reduce reliance on sugar • How to use…
FTP Testing, Fasted Training Explained, and Heat Training - Ask a Cycling Coach: 029
Mar 24, 2016 • 62 min
• How to perform an FTP Test • Which FTP Testing protocol is best • How to train when you’re sick • Can you train too much? • What is overtraining? • How to avoid overtraining • Can you use TrainerRoad outdoors? • What is an LSCT? • How to tell if you’re…
Why Cyclists Shave Their Legs, Fuel on the Bike, and Core Training - Ask a Cycling Coach: 028
Mar 20, 2016 • 59 min
• Do shaved legs make you faster? • Why do cyclists shave their legs? • How to train for mountain bike racing • Weight training for cyclists • How to fuel on the bike • What’s the best food to eat on the bike? • How fasted training works • Pre-race…
Interval Training, FTP Discussion, and Warming up - Ask a Cycling Coach: 027
Mar 15, 2016 • 69 min
• How to do hill repeats • How to do interval training outdoors • How to do interval training without a power meter • Are you a bad FTP tester? • Is your FTP wrong? • How to test your FTP • Is warming up good? • Do warmups work? • How to warm up for a…
Do Different Trainers Affect FTP, Body Fat Analysis for Females, & VO2 Max- Ask a Cycling Coach: 026
Mar 8, 2016 • 61 min
• Do different types of trainers affect your FTP? • How inertia affects FTP • How to use cycling to lose weight • How power relates to VO2max • What should females know about body fat analysis • Is it normal to not see an increase in FTP? • Does expensive…
Mixing vacation with training, knee pain, and triathlon indoor training - Ask a Cycling Coach: 025
Mar 1, 2016 • 63 min
• How to salvage a stage race • How to mix vacation with training • How to measure body fat • How to fix knee pain for cyclists • Stretching and physical therapy for cyclists • How to train for a Half-IRONMAN • Is overtraining a myth? • What to do if…
Heart Rate vs. Power, Time off Hurting Fitness, & Rebuilding After Peak - Ask a Cycling Coach: 024
Feb 22, 2016 • 64 min
• Why is my heart rate different inside and outside? • Should I take my FTP test in my aero position? • Power versus heart rate for cyclists • Cross training for cyclists • Does base training raise your FTP? • Do all power meters measure the same? • How…
Tapering for a Race, Base Training/Weight Loss, Using Heart Rate Indoors - Ask a Cycling Coach: 023
Feb 16, 2016 • 62 min
• How to use a heart rate monitor for calorie burn • What time of day is best for training? • How to taper for a race • Is it a good idea to get a massage before a race? • Using base training to lose weight • How to use fasted training for cyclists • How…
Adding Training Volume, Double Peaking, and Power-To-Weight Ratio - Ask a Cycling Coach: 022
Feb 9, 2016 • 62 min
• Will more training volume make you a faster cyclist? • How to follow a structured training plan during a group ride • How to use power meter data to get faster • How to train for a late race breakaway • How to peak twice in one season • Do I need a…
Crit Racing 101 with The Clif Bar Team - Ask a Cycling Coach: 021
Feb 2, 2016 • 69 min
In this special episode of the podcast we spoke with The Clif Bar Cycling Team, some of the best criterium racers in the USA, about how to become a better Crit Racer. • How to train for criterium racing • How to know if you’re a sprinter or a breakaway…
Best Time of Day to Train, Testing with Erg Mode, & Effects of Old Age - Ask a Cycling Coach: 020
Jan 24, 2016 • 63 min
• How to train for a triathlon with TrainerRoad • What time of day is the best time to train? • Does bike geometry affect power output? • Can you compare power from one cyclist to another? • Does running make you a slower cyclist? • How to take an FTP…
Holding Steady Power, Tempo Workouts, and Weight Training - Ask a Cycling Coach: 019
Jan 17, 2016 • 62 min
• Why can’t I hold steady power? • How to use cadence to analyze your training • Is heart rate better than power? • How to use power meters to measure your performance • Why heart rate zones and power zones don’t line up • How to use VO2 Max for cyclists…
Sleep/Recovery, Performing an FTP Test, & Training for Your Season - Ask a Cycling Coach: 017
Jan 14, 2016 • 62 min
• How sleep affects recovery • How to improve power at VO2 Max • Is DNA Testing valuable for cyclists? • Can I substitute low intensity workouts for high intensity workouts? • Does high intensity training ruin base training? • How to use a mag trainer…
Resting Heart Rate, Distance Indoors, & Building Pacing Plan for a Race - Ask a Cycling Coach: 018
Jan 10, 2016 • 62 min
• How to adjust your training after a severe injury or illness • How to balance your training between low and high intensities • How to use resting heart rate to understand your performance • How to shorten a training plan • How to use rollers and…
Garmin Setup for Triathlon, Time Restricted Training, & Offseason FTP Drop-Ask a Cycling Coach: 016
Dec 31, 2015 • 66 min
• How to set up your Garmin for triathlon • Is fasted training bad? • How to do hill repeats • How TrainerRoad structures their workouts • How important is weight in cycling • How to train with limited time • How to pace an Ironman • How to maintain…
Measure Recovery, Sprinters Training for Climbing, & Indoor/Outdoor Power - Ask a Cycling Coach: 015
Dec 14, 2015 • 66 min
• How to set up your bike on the trainer • How to measure your recovery • How to switch training plans • How to improve pedal stroke efficiency • How to become a faster sprinter • Does base training hurt your FTP? • How does gearing affect an electronic…
LTHR vs. Power, Prioritizing Races, and Benefits of Structured Training - Ask a Cycling Coach: 014
Dec 6, 2015 • 62 min
• How does sitting at a desk affect my recovery? • How to get the most out of every interval • Lactate threshold vs. training with power • Individual Leg Drills • How to add swimming and running to TrainerRoad triathlon training plans • How to train for a…
Improvement of Ftp, Running as a Cyclist, and Tapering for Your A-Race- Ask a Cycling Coach: 013
Nov 30, 2015 • 62 min
• How much improvement should I expect in my FTP? • Should you expect a decline in FTP during the off season? • How do I raise my FTP? • How to add swimming and running workouts to TrainerRoad training plans? • Should masters athletes do high intensity…
Preventing Cramps, Maintain Peak Fitness, & Training with Low Carb Diets - Ask a Cycling Coach: 12
Nov 20, 2015 • 65 min
• How to prevent cramping for cyclists • Does shaving my arms and legs make you faster? • How much improvement should you expect from a training plan? • Is low-intensity training or high-intensity training better for endurance athletes? • How weight loss…
Structure Weeks in a Training Plan, Prioritize Races, & Which Base Plan - Ask a Cycling Coach: 011
Nov 16, 2015 • 58 min
• How to use your FTP to build a race plan • How to structure your work / recovery weeks in a cycling training plan • How to adjust your training plan if you aren’t improving • How to incorporate commuting into my base training? • How to follow…
Numbness in Mouth Training, Measuring Lactate Threshold, & Crossfit - Ask a Cycling Coach: 010
Nov 9, 2015 • 57 min
• Numbness in teeth and gums during high-intensity intervals • Is base training necessary? • How to know when you’ve ‘peaked’? • What is TSS and how does heart rate affect TSS? • Ironman bike training for runners • How weight training can improve…
Become a Faster Climber, Manage Training Stress, and HR vs. Power Zones - Ask a Cycling Coach: 009
Nov 1, 2015 • 63 min
• How to become a faster climber • Why you should get rid of needless tension in your body when training • How to ride faster in the flats • How to choose between oval and standard chainrings • How to plan your meals around training • How to train for…
Training for Long Distance, Bike Fit vs. Power Output, & Finding FTP - Ask a Cycling Coach: 008
Oct 30, 2015 • 62 min
• How to prepare for an XC Marathon endurance race • How to train for a long distance time trial • How to use high-intensity interval training for endurance racing • How to become a faster climber • How to pick the right base training plan • How to…
Planning Nutrition, Ultraendurance Racing, & Training for Track Racing - Ask a Cycling Coach: 007
Oct 17, 2015 • 83 min
• How to plan your nutrition for training • How to become a faster climber • How to add volume when training for cyclocross • What to eat before training in the morning • How to become a faster cyclist in less time • How your base training plan will make…
Triathlon Offseason Training, Base Training, & Best Plan to Lose Weight - Ask a Cycling Coach: 006
Oct 4, 2015 • 59 min
• How to train in the offseason for triathletes • Post-season Ironman Training • How to adjust your training when sick • How to use resting heart rate to measure recovery • Is base training still needed if I’m an experienced cyclist? • How to structure a…
Ironman Triathlon Champ Liz Lyles on Being a Faster Triathlete - Ask a Cycling Coach: 005
Sep 27, 2015 • 42 min
We talk faster bike splits and how to be a faster triathlete with multi-time IRONMAN Champion and 7th place Kona finisher Liz Lyles in this special episode of the TrainerRoad Ask a Cycling Coach podcast.
Faster Time Trialing with Justin Rossi - Ask a Cycling Coach: 004
Sep 25, 2015 • 72 min
We talk faster time trialling with nationally ranked Cat 1 time trialist and road cyclist In this special episode of the TrainerRoad Ask a Cycling Coach podcast.
Weekend Rides, Fast/Slow Twitch Muscle, & Overuse Injuries - Ask a Cycling Coach: 003
Sep 18, 2015 • 63 min
• How to incorporate weekend rides into a training plan • How to adjust your training if you’re feeling tired • Which training plans to follow for multiple peaks • Why your threshold heart rate is different when running and cycling • Fast and slow twitch…
Weight Training, Race Nutrition, & VO2 vs FTP Based Zones - Ask a Cycling Coach: 002
Aug 30, 2015 • 62 min
• Seasonal FTP testing • Gran Fondo training • Weight training for cyclists • FTP testing out of the saddle vs. in the saddle • Offseason training for triathletes • Pre-race and mid-race nutrition, and recovery meals • Improving short power for…
Training Plan Structure, Using TSS, & Left/Right Power Measurement - Ask a Cycling Coach: 001
Aug 14, 2015 • 50 min
• How to structure a cycling training plan • How to use heart rate zones in conjunction with power zones • What is the optimal cadence? • How to avoid and deal with Burnout • How to use Training Stress Score (TSS) • Bike fit and proper riding position •…