We covered the science behind mixing strength training and endurance training in Episode 341, and now we?ll cover practical suggestions of how you can best fit them into your training schedule, which exercises are best, and get input from pro athletes on what they do. Join us for a discussion on this, high volume training, goal setting and much more in Episode 345 of the Ask a Cycling Coach Podcast!

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--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0 

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

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SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Jim Miller is the Chief of Sports Performance at USA Cycling and has coached more Olympic cycling medal winning athletes than any other coach in US history. Jim is a 5x Olympic Team Member and has coached his athletes to 5 Olympic medals, 6 World Championships, 10 World Championship Podiums and upwards of 60 National Championships, receiving the Order of Ikkos three times and USOC Coach of the Year two times.

Tune in as we discuss the habits and traits that Jim has recognized across high performing athletes during his career, and how you can apply those learnings to your training and racing.

--------------------------------------------

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--------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0 

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

--------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

--------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Amber and Nate are back! Join us for a discussion on what muscular endurance actually is, how to train it, and how it makes you a faster and more capable athlete, as well as discussions on time-crunched training, avoiding blowing up at the beginning of rides and much more.
--------------------------------------------
TOPICS COVERED IN THIS EPISODE

Updates from Nate and Amber!

Update from Ivy on her Singlespeed podium at CX Nats!

Guide to using TrainerRoad to plan a season of training

What is muscular endurance and how does it make you more capable?

How to train as a new parent and/or with limited time

Rapid Fire questions

How to avoid blowing up at the beginning of rides and races

Training for long and short races/rides

--------------------------------------------
RESOURCES MENTIONED IN THIS EPISODE

--------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Train Together with Group Workouts: https://bit.ly/3fkaYyd

--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Mentality is often what separates winners from the rest in pro fields, and while amateurs may not be able to train like pros, they can think like one. Join pro riders Hannah Finchamp and Alex Wild as we discuss strategies of how to get into the mindset of a winner, how to do sprint training amidst endurance training, their favorite training metrics and more.

--------------------------------------------

TOPICS COVERED IN THIS EPISODE

- TrainerRoad athletes winning National and World Championships

- Hannah?s cyclocross tips

- Mentality tips from the pros

- How to mix sprint training with endurance training

- Rapid Fire Questions

- How to pace long events with lots of short climbs

- The hosts? favorite training and racing metrics

--------------------------------------------

RESOURCES MENTIONED IN THIS EPISODE

--------------------------------------------

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Train Together with Group Workouts: https://bit.ly/3fkaYyd 

--------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0 

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

--------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

--------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Is it possible to time your strength training in such a way that it doesn?t affect your cycling training? Coach Chad dives deep into interference-effect and if it is worthy of concern, as well as a guide to training plans for KOMs of different durations, how training fatigue and freshness can mask adaptations and much more in Episode 341 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

0:00 Intro

2:56 How to stop failing workouts

10:07 XTERRA World Championships

15:50 Deep dive on timing strength training and cycling

56:54 Rapid Fire questions

1:13:55 TrainerRoad?s Polarized Training Plans

1:18:03 Guide to KOMs of different durations

1:25:25 Can you treat knee injuries while training?

1:36:42 How fatigue and freshness can mask adaptations

--------------------------------------------

RESOURCES MENTIONED IN THIS EPISODE

- Evaluation of performance improvements following either resistance training or sprint interval based concurrent training

-  Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis

- Effects of high-intensity interval cycling performed after resistance training on muscle strength and hypertrophy

- Concurrent Training with Different Aerobic Exercises

- Interference between Concurrent Resistance and Endurance Exercise: Molecular Bases and the Role of Individual Training Variables

- Impact of low-volume concurrent strength training distribution on muscular adaptation

- Using Molecular Biology to Maximize Concurrent Training

- Decrease in Akt/PKB signalling in human skeletal muscle by resistance exercise

- Skeletal muscle amino acid transporter expression is increased in young and older adults following resistance exercise

- Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle

- Concurrent Training for Sports Performance: The Two Sides of the Medal

- The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis

- Concurrent exercise training: Do opposites distract?

- Concurrent exercise and muscle protein synthesis: Implications for exercise countermeasures in space

- Caloric restriction induces anabolic resistance to resistance exercise

- Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise

- Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle

- Interference of strength development by simultaneously training for strength and endurance

--------------------------------------------

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Train Together with Group Workouts: https://bit.ly/3fkaYyd 

--------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0 

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

--------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

--------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team?s Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

0:15 Intro

4:28 Alex?s off-season

10:31 The Hosts? Goals for 2022 

24:26 Deep dive into muscle cramps and glycogen

01:12:04 Rapid Fire Questions

1:23:55 Training with too high of an FTP

1:32:40 How Alex avoids fitness plateaus as a pro athlete

1:39:33 Training for extremely long climbs

1:49:10 How much protein should endurance athletes ingest?

1:56:00 More Rapid Fire Questions

--------------------------------------------

RESOURCES MENTIONED IN THIS EPISODE

- Kawasaki: 'A monkey never cramps'

- Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners

- Cause of Exercise Associated Muscle Cramps (EAMC) ? altered neuromuscular control, dehydration or electrolyte depletion?

- A Narrative Review of Exercise-Associated Muscle Cramps: Factors that Contribute to Neuromuscular Fatigue and Management Implications

- Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage

- Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining

- Ingestion of transient receptor potential channel agonists attenuates exercise-induced muscle cramps

- Exercise-Associated Muscle Cramp-Doubts About the Cause

- Skeletal muscle fatigue: cellular mechanisms

- Role of glycogen availability on SR Ca2+ kinetics in human skeletal muscle

- Effects of Congestive Heart Failure on Ca2+ Handling in Skeletal Muscle During Fatigue

- Oxidative stress impairs the function of sarcoplasmic reticulum by oxidation of sulfhydryl groups in the Ca2+-ATPase

- The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review

--------------------------------------------

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

--------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/c15eVK29bj0 

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

--------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

--------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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How much of your ?race fitness? is due to improvements in capacity and how much of it comes from pain tolerance? We?ll cover this and how should average athletes and pro athletes fuel differently, get into cyclocross season and much more in Episode 339 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

- Intro 0:09

- What has Ivy learned during her CX season so far? 03:16

- Deep dive on pain tolerance and endurance training 19:17

- Rapid fire questions 53:26

- Physical vs. psychological benefits of drafting 1:14:19

- Examining how a specific pro athlete should manage their nutrition 1:19:59

- How average athletes should manage their nutrition 1:30:21

--------------------------------------------

RESOURCES MENTIONED IN THIS EPISODE

- The Cerebral Signature for Pain Perception and Its Modulation

- Survey of Chronic Pain in Europe: Prevalence, Impact on Daily Life, and Treatment

- The Relationship Between Psychological Resilience and Pain Threshold and Tolerance: Optimism and Grit as Moderators

- Psychological Factors Associated With Ultramarathon Runners' Supranormal Pain Tolerance: A Pilot Study

- Does exercise induce hypoalgesia through conditioned pain modulation?

- Assessing Endogenous Pain Inhibition: Test-Retest Reliability of Exercise-Induced Hypoalgesia in Local and Remote Body Parts After Aerobic Cycling

- A meta-analytic review of the hypoalgesic effects of exercise

- Examination of the dose?response relationship between pain perception and blood pressure elevations induced by isometric exercise in men and women

- Dose Response of Isometric Contractions on Pain Perception in Healthy Adults

- Exercise-Induced Hypoalgesia in Healthy Individuals and People With Chronic Musculoskeletal Pain: A Systematic Review and Meta-Analysis

- Influence of Preferred versus Prescribed Exercise on Pain in Fibromyalgia

- Prescribed Versus Preferred Intensity Resistance Exercise in Fibromyalgia Pain

- Similarities between exercise-induced hypoalgesia and conditioned pain modulation in humans

- Hypoalgesia after bicycling at lactate threshold is reliable between sessions

- Intensity and duration threshold for aerobic exercise-induced analgesia to pressure pain

- Exercise-Induced Hypoalgesia After Isometric Wall Squat Exercise: A Test-Retest Reliability Study

- Sex-Dependent Components of the Analgesia Produced by Athletic Competition

- Changes in Pain Perception and Descending Inhibitory Controls Start at Middle Age in Healthy Adults

- Effects of Mirthful Laughter on Pain Tolerance: A Randomized Controlled Investigation

- Does Manual Lymphatic Drainage Have Any Effect on Pain Threshold and Tolerance of Different Body Parts?

--------------------------------------------

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

--------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

--------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

--------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

--------------------------------------------
STAY IN TOUCH

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Join us for a special live question and answer session with Nate and Jonathan about all things Adaptive Training!
--------------------------------------------
TOPICS COVERED IN THIS EPISODE

- Intro 0:00

- Why did we build Adaptive Training and what is it? 0:47

- How does it make you faster? 19:01

- How can you use it? 30:32

- What are the new metrics in Adaptive Training? 31:58

- What specific adaptations will be recommended? 39:15

- What about FTP tests? 48:02

-What about unstructured, outside rides? 59:21

- Live questions and answers 1:05:23
--------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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After a long and challenging week, the last stage of Cape Epic looked almost tame in comparison to what racers have already faced. But it was a perfect outro to the race, with a big climb to sort things out and a series of treacherous rocky descents to the final finish line.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
--------------------------------------------
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--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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The penultimate stage of Cape Epic looked set to be a long, fast, rolling day on a flowing course. Unfortunately for tired racers, extremely heavy rains overnight had other plans.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
--------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Stage 5 featured the most climbing of any day in this year?s Cape Epic. Add in cold weather and occasional rain, and it pushed athletes to the absolute limit.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
--------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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--------------------------------------------
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Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

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--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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Stage 4 was shorter, less technical, and less climb-heavy than other recent stages. Coupled with slightly cooler temperatures it offered a bit of a reprieve for racers, but it certainly wasn't without its challenges.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
--------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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--------------------------------------------
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Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
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--------------------------------------------
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Stage 3 of Cape Epic was brutally hot, extremely dry, and included the hardest climb of the entire race. But it was also less technical than the days that preceded it, and our racers were able to take advantage with strong performances.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
--------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

--------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

--------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

--------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

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--------------------------------------------
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The race got truly underway today as athletes tackled what is officially billed as the queen stage of Cape Epic. Stage 2 lived up to the hype, offering several serious climbs, unrelentingly rocky terrain, and a dangerously steep descent to the finish.

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
----------------------------------------------
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Train Together with Group Workouts: https://bit.ly/3fkaYyd

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

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SUCCESSFUL ATHLETES PODCAST

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SCIENCE OF GETTING FASTER PODCAST

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With the short Prologue successfully behind them, competitors faced the first major challenge of Cape Epic with the 98 km Stage 1. Our teams all came out of the prologue well-positioned and feeling good. How did they fare today?

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

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SUCCESSFUL ATHLETES PODCAST

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SCIENCE OF GETTING FASTER PODCAST

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Beginning and ending at the University of Cape Town, this opening time trial was far too short and early in the race to cement an overall victory, but a major setback or crash here could have ended the chances of success for the rest of the week. How did our athletes fare in their first day of racing at Cape Epic?

Stay up to date with the teams: https://trainerroad.cc/3p0oNXW
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TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

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SUCCESSFUL ATHLETES PODCAST

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SCIENCE OF GETTING FASTER PODCAST

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Join Jonathan Lee and Trainerroad?s Rossouw Bekker as they break down the Cape Epic route, considering the unique demands and challenges that await them in each stage.
----------------------------------------------
TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

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SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

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SCIENCE OF GETTING FASTER PODCAST

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Cape Epic is finally here! Tune is as we get to know each team, what their preparation has been like, how they plan to execute and more.
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TRY TRAINERROAD RISK FREE FOR 30 DAYS!

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

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Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

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SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

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High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road?s Hannah Finchamp as we dig into the relationships of glucose, insulin and workout intensity to know how you can prioritize health and performance, and much more!
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TOPICS COVERED IN THIS EPISODE

- Intro 0:00
- What happens when our bodies eat sugar? 5:21
- How does insulin work? 8:38
- How does activity affect insulin? 15:52
- Are high-carb endurance athletes at risk of becoming diabetic? 20:30
- Data-driven ways to plan meal timing 50:59
- Hannah?s tips for bike choice 1:30:40
- A pro?s guide to chaotic race starts 1:35:59
- Live questions and answers 1:53:54
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RESOURCES MENTIONED IN THIS EPISODE

- Threshold Intervals for Cyclists: Benefits, Examples, and Tips for Success

- +61w FTP and Full-Distance Tri Finish with Lauren Hackney - Successful Athletes Podcast Episode 60

- Successful Athletes Podcast

- Adaptive Training

- Hannah?s Instagram

- TrainerRoad?s Instagram

- Coach Jonathan?s Instagram

- Coach Chad?s Instragram

- Regulated transport of the glucose transporter GLUT4

- Exercise, GLUT4, and skeletal muscle glucose uptake

- Insulin and insulin resistance

- Exercise alleviates lipid-induced insulin resistance in human skeletal muscle-signaling interaction at the level of TBC1 domain family member 4

- Exercise-Induced alterations in intramyocellular lipids and insulin resistance: The athlete?s paradox revisited

- Metabolic Syndrome

- Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients

- Update on the effects of physical activity on insulin sensitivity in humans

- Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults

- The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis

- Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity

- Changes in Aerobic Capacity and Visceral Fat but not Myocyte Lipid Levels Predict Increased Insulin Action After Exercise in Overweight and Obese Men

- Muscle Oxidative Capacity Is a Better Predictor of Insulin Sensitivity than Lipid Status

- Update on the effects of physical activity on insulin sensitivity in humans

- Increased Skeletal Muscle Capillarization After Aerobic Exercise Training and Weight Loss Improves Insulin Sensitivity in Adults With IGT

- The ?Ups? and ?Downs? of a Bike Race in Type 1 Diabetes: Dramatic Differences in Blood Glucose Responses from the Paris to Ancaster Spring Classic

- Ryan Standish?s Instagram

- The TowWhee Adventure Tow Strap

- Stretches for Cyclists: 5 Stretches You Should Know

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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx
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Build Your Custom Plan: https://bit.ly/3oR8sme
Train Together with Group Workouts: https://bit.ly/3fkaYyd

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

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STAY IN TOUCH

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Anaerobic training is important for many athletes, but does its high-sugar burning nature lower your FTP? We?ll dig into the science of anaerobic training, lactate threshold, glycolysis, meal timing and much more in Episode 326 of the Ask a Cycling Coach Podcast!
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TOPICS COVERED IN THIS EPISODE

- TrainerRoad launched a Free Trial!
- How much is too much anaerobic training?
- What anaerobic training does to your body
- Does anaerobic training hurt FTP?
- How does your body break down, store, and use sugar?
- How to time your meals for ideal performance
- Easy recipes for athletes
- Should you hire a nutritionist?
- Pairing nutrition with load and deload phases

----------------------------------------------

----------------------------------------------
RESOURCES MENTIONED IN THIS EPISODE

- https://trainerroad.cc/3igDK3L The Science and Translation of Lactate Shuttle Theory
- https://trainerroad.cc/2Wlv2K1 Rehabilitating lactate: From poison to cure
- https://trainerroad.cc/3ii9oOB Track cyclist spinning +200rpm
- https://trainerroad.cc/3F1iw3B The Science of Winning: Planning, Periodizing and Optimizing Swim Training
- https://trainerroad.cc/39J8PIH Pete?s Easy Bowl Recipe

----------------------------------------------
TRY TRAINERROAD RISK-FREE

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Get Started: https://bit.ly/3unoSnx
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
Build Your Custom Plan: https://bit.ly/3oR8sme
Train Together with Group Workouts: https://bit.ly/3fkaYyd

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

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Cross-training is not usually considered as necessary for cyclists, but should it be? We?ll cover the science of cross-training, how to raise power while dropping weight and much more in this episode of the Ask a Cycling Coach Podcast!
----------------------------------------------
TOPICS COVERED IN THIS EPISODE

- TrainerRoad launched a Free Trial!
- How to raise power while losing weight
- Why some athletes drop power while losing weight
- The science behind cross-training and why cyclists should do more of it
- Rapid Fire questions
- How to level up your sprint skills in a week
- Is pre-workout weight training a way to get more adaptations?
- Is it better to focus on the effort or distract yourself?

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

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STAY IN TOUCH

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We know you burn energy in training, but what about when you recover? What processes happen in your body and how much energy does it take? We?ll cover this and go into the do?s and don?ts of training camps with two pros from the Orange Seal Off-Road Team, Hannah Finchamp and Alex Wild!
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TOPICS COVERED IN THIS EPISODE
- Intro 00:14
- Why do pro athletes still have elevated breathing rates on the podium? 13:07
- What happens in your body after a hard effort 17:04
- Is your caloric burn still elevated after training? 29:19
- Adjusting training for high-stress situations 1:22:44
- A guide to planning training camps from the pros 1:31:32
- When should you increase training volume? 1:43:10
- Is harder training actually better training? 1:50:29
- Live questions and answers 2:01:54
----------------------------------------------
STUDIES MENTIONED IN THIS EPISODE
Effects of incomplete pulmonary gas exchange on VO2 max. Powers, et al 1989: https://bit.ly/3BVWnS9 9:36

Calorimetric measurement of postexercise net heat loss and residual body heat storage. Kenny, et al 2008. https://bit.ly/3zXeqXC 22:52

Triglyceride/fatty acid cycling is increased after exercise. Bahr, et al 1990. https://bit.ly/3zTHQWq 28:43

Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Borsheim & Bahr 2003. https://bit.ly/3E58YUM 29:24

Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. Mann, et al 2014. https://bit.ly/3hjG1Lk 31:09

Effect of exercise intensity and duration on postexercise metabolism. Gore, et al 1990. https://bit.ly/3l8bt0b 32:15

Exercise modality effect on oxygen uptake off-transient kinetics at maximal oxygen uptake intensity. Sousa, et al 2015. https://bit.ly/3lbKgJJ 37:41

Fat-free Mass and Excess Post-exercise Oxygen Consumption in the 40 Minutes after Short-duration Exhaustive Exercise in

Young Male Japanese Athletes. Tahara, et al 2008. https://bit.ly/3BUqskR 40:59

Muscle lactate metabolism in recovery from intense exhaustive exercise: Impact of light exercise. Bangsbo, et al 1994. https://bit.ly/3zYskIZ 41:13

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Schuenke, et al 2002. https://bit.ly/38VII0O 45:01

Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. LaForgia, et al 2006. https://bit.ly/3BXIYc8 47:27

Faster oxygen uptake kinetics during recovery is related to better repeated sprinting ability. Dupont, et al 2010. https://bit.ly/3tAvK2g 48:36

Effects of long-term aerobic exercise on EPOC. LeCheminant, et al 2007. https://bit.ly/2X1sst7 53:04

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

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BWR Asheville winner Sofía Gomez Villafañe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more.

Tune in now and get faster!
----------------------------------------------
TOPICS COVERED IN THIS EPISODE

- Sofia?s BWR Ashville experience 5:49
- How do the fitness requirements differ between gravel and XCO 9:53
- Cape Epic update and the physical toll of stage racing 12:59
- Altitude training deep dive 27:14
- Should you train at a high altitude? 1:24:58
- How to time altitude training 1:28:54
- Nutrition for long events 1:50:54
- What bike is the best all-around off-road bike 1:53:12
- Live questions and answers 1:57:48

----------------------------------------------

STUDIES MENTIONED IN THIS EPISODE
Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq 33:03
Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX 38:27
Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007: https://bit.ly/2VedcrQ 47:10
Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985: https://bit.ly/3BEmMDF 51:30
Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993: https://bit.ly/38B9rjm 52:22
Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017: https://bit.ly/3zFgMu5 56:51
Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019: https://bit.ly/38xieCO 1:12:04
Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014:  https://bit.ly/3zMkr9y 1:25:36

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme
Train Together with Group Workouts: https://bit.ly/3fkaYyd
Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
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Keegan Swenson joins us to talk about his Leadville and Breck Epic wins and to help us answer your questions on training with bad air quality, finding your strengths and weaknesses and much more. Tune in now and get faster!
----------------------------------------------
TOPICS COVERED IN TODAY?S EPISODE

Keegan?s experience at Leadville and the Breck Epic (00:28)

How to prepare for long and short events at the same time (26:49)

How air quality affects performance and health (41:08)

Suspension for gravel bikes (1:02:13)

What to carry in a saddlebag (1:04:24)

Finding your strengths and weaknesses (1:39:35)

Tips for increasing carbs without GI distress (1:47:14)

Live questions and answers (1:58:51)
----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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Please be advised: this episode contains discussions about mental health that may be difficult for listeners.

If you are in need of help or support, please contact:

In the US: National Suicide Prevention Lifeline ? tel:18002738255 In the UK: Samaritans ? 116 123

This week, we have a very special episode of the Ask a Cycling Coach Podcast! Before she was a professional cyclist, Amber Pierce was a high-level swimmer aspiring to be an Olympian. However, the physical, emotional, and mental stress of transitioning to college athletics, eventually led to a breaking point. Tune in as Amber shares the first part of her story about motivation, identity, and self-doubt in the world of sports, in this episode of the Successful Athletes Podcast.
----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

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We interviewed 10 of the fastest athletes taking on the Leadville 100 to find out how they are uniquely preparing their bodies, equipment and execution strategies to find success at one of the biggest mountain bike races in the world. Tune in to hear from Sarah Sturm, Eddie Anderson, Laura King, Peter Stetina, Katerina Nash, Alex Wild, Hannah Finchamp, Keegan Swenson, Rose Grant and Alex Howes!
----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

As the race season comes to an end, it?s time to begin to reflect on your journey. Moving forward, what are your plans for next season? We?ll cover this and more in Episode 319 of the Ask a Cycling Coach Podcast!
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LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

How are testosterone levels, recovery and adaptation affected by hair-loss drugs, how do you train explosivity, and how do you build an ideal leadout train? We?ll cover this and more in Episode 318 of the Ask a Cycling Coach Podcast!
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TOPICS COVERED IN THIS EPISODE

- How to pace yourself in a fast race
- Do hair loss treatments make you a slower cyclist?
- Surging vs. steady power: which is best?
- Who is your spirit Disney character and why?
- HR Monitors and Adaptive Training
- The hosts analysis of the Olympic Cycling events
- How to build an ideal leadout train
- Should cyclists focus on explosive or slow and stable strength movements?

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Santa Cruz Bicycle?s Keegan Swenson joins us to talk about his two National Championship wins and his unexpectedly bumpy ride at Belgian Waffle Ride, as well as answering your questions on recovery modalities and joining us for a discussion on leadout train tactics and training.
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TOPICS COVERED IN THIS EPISODE

- Intro 0:00

- Keegan?s learnings from National Championships 1:04

- Nate?s learnings from Tahoe Trail 100 22:233

- Managing hunger during training blocks 32:45

- Tips for strong riders in weak fields 53:09

- Keegan?s Belgian Waffle Ride experience 1:04:23

- The value of equipment upgrades1:36:30

- Recovery modalities that actually work 1:48:57

-What?s the best bike and equipment for Leadville? 1:54:26
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BLOG ARTICLES MENTIONED IN THIS EPISODE

Cycling for Weight Loss: https://bit.ly/3Byb5iC

Five Tips for Training and Weight Loss: https://bit.ly/3eH2osE

Sub-Nine Leadville Finish with Sergio Sandoval: https://bit.ly/3eMiOQC

How David Curtis Went from the Couch to a Sub-Nine Leadville: https://bit.ly/3ByQE5a

----------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!:

https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!:

https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We?ll cover this as well as pro cyclist data and why many athletes don?t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

- Intro 0:13
- Jonathan?s learnings from National MTB National Championships 5:41
- Nate is racing again! 39:04
- Why pro cyclists don?t share data 42:47
- A deep dive on muscle fiber composition for cyclists 54:11
- Race-day focus tips 1:20:33
- Publishing data insights from TrainerRoad?s data-set 1:23:52
- Do gels replace aid stations? 1:29:16
- Do recovery shakes get nullified by post-ride meals? 1:31:55
- How to mitigate risk in criterium racing 1:46:08
- How to avoid crashes in a criterium 1:52:23
- Why are cyclists so susceptible to broken collarbones? 1:55:21
- How to learn to crash safely 1:57:46

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RESOURCES MENTIONED IN THIS EPISODE

- The muscle fiber type-fiber size paradox: hypertrophy or oxidative metabolism?

- Plasticity of human skeletal muscle: gene expression to in vivo function

- Human soleus muscle: A comparison of fiber composition and enzyme activities with other leg muscles

- Adaptations of skeletal muscle to prolonged, intense endurance training

- Mechanical Plasticity: Skeletal Muscle Adaptations

- Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining

- Human single muscle fibre function with 84 day bed-rest and resistance exercise

- Muscle fiber typology substantially influences time to recover from high-intensity exercise

- Muscle fiber typology is associated with the incidence of overreaching in response to overload training

----------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3oR8Els 

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

Get Started: https://bit.ly/3unoSnx 

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

This week, we have a very special episode of the Ask a Cycling Coach Podcast! We caught up with 10 professional mountain bikers to learn how they prepared for the MTB National Championships in Winter Park, CO. Learn how these athletes prepared for high elevation, what nutrition plan they?re following for the race, much more all covered in this week?s Ask a Cycling Coach Podcast!
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TOPICS COVERED IN THIS EPISODE

- Welcome to a very special episode!
- Athlete Introductions
- How did you prepare for altitude?
- Did you do anything special to prepare for this course?
- Did you taper for this race? Was it different than you would taper for a typical race?
- What?s your nutrition plan for race day?
- What unique equipment choices did you make or are planning on making for this race?

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

Does metabolic efficiency change at different intensities, when do you choose to mark a rider or go solo and make them chase, how to increase your sustained power abilities and much more all covered in this week?s Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

- Carrying momentum while cornering in a group 15:53

- Does metabolic efficiency change at different intensities? 36:27

- The hosts? thoughts on the start of the 2021 Tour de France 1:06:58

- Sodium Loading 1:15:10

- Should motor pacing and group rides be excluded from KOMs? 1:18:18

- A practical way to gauge VO2max capabilities 1:22:23

- Improving sustained power 1:27:24

- When to mark a rider or go solo 1:36:12

- Live Questions 1:48:15

---------------------------------------------- 

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3oR8Els 

----------------------------------------------

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

Get Started: https://bit.ly/3unoSnx  

----------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

----------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Welcome to the podcast that?s dedicated to making you a faster cyclist, the Ask a Cycling Coach Podcast presented by TrainerRoad.

I?m Coach Jonathan Lee and each week on this podcast we answer the questions you submit to make you a faster cyclist.

I?m joined by a rotating cast of coaching and pro athlete co-hosts including our Head Coach Chad Timmerman, retired World Tour Pro cyclist Amber Pierce, and many others as we share what we?ve learned while researching your questions throughout the week.

If you are just now finding the podcast, you can join us live on YouTube every Thursday at 8:00am Pacific for the latest episode, and for past episodes, I recommend listening to the most recent episode and working your way backward through the catalog.

To submit questions to the podcast and get all of the helpful links, go to https://www.TrainerRoad.com/Podcast.

If you are interested in discussions with actual researchers performing scientific research in the world of endurance performance, check out our Science of Getting Faster Podcast, and if you want to hear inspiring stories of athletes just like you, tune into our weekly Successful Athletes Podcast as well. Links for those podcasts can be found below in this episode description, at TrainerRoad.com/podcast, and wherever you listen to podcasts.

Finally, if you want to start training with cycling?s most effective training system, head over to TrainerRoad.com and sign up today.

We?re excited to have you as a listener and look forward to helping you get faster!

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad 

Coach Chad is back! This week we dig into how VO2max affects FTP, why heart rate may be lower or higher for different people at different times, and discussions about positioning in aggressive groups, heat, crashing and more inspired by Tulsa Tough.

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TOPICS COVERED IN THIS EPISODE

- Intro 0:04

- Jonathan?s Tulsa Tough experience 12:20

- The difference between racing for a win versus a solid finish 20:54

- How to ride in an aggressive group 24:30

- Mental and strategic tips for racing in aggressive fields -28:47

- How to beat a dominant team 46:10

- How does VO2 Max affect FTP? 1:19:58

- Does cadence affect aerodynamics? 1:27:55

- Why does heart rate vary between athletes? 1:34:03

- Live questions and answers 1:56:12

---------------------------------------------- 

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3oR8Els 

----------------------------------------------

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

Get Started: https://bit.ly/3unoSnx  

----------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

----------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Taylor Lideen, the winner of the 357 mile Unbound XL gravel race, joins us to talk about how he trained for such a massive race, his nutrition and equipment choices, how he executed on race day, as well as his tips for endurance athletes and a discussion on the intersection of mental health and endurance sport.

Follow Taylor on Instagram: https://www.instagram.com/tlideen 

----------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3oR8Els 

----------------------------------------------

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

Get Started: https://bit.ly/3unoSnx  

----------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

----------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

How to reach and maintain peak fitness for as long as possible, how many all-out efforts does a rider have each year, how to use elevation training and heat training to get faster and much more in Episode 311 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

- Intro 0:03

- How long can you sustain peak fitness? 3:52

- How to prioritize events and why it?s important 6:22

- How to perform well year-round 11:01

- How much of peaking is physical vs. mental? 12:46

- Why chronically maintaining a caloric deficit can be dangerous 30:01

- How to fuel recovery rides? 36:11

- How to balance food choices and getting enough calories 47:02

- What impact do team kits have on race tactics? 1:13:12

- Can heat training replace altitude training? 1:17:31

- How to use elevation training to get faster 1:22:46

- Do you have a finite number of ?all-out? efforts? 1:31:05

- Is there a cost to overshooting your power targets when training? 1:38:05

- Live questions and answers 1:48:53

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BLOG ARTICLES MENTIONED IN THIS EPISODE

- Cycling for Weight Loss: How to Lose Weight Through Cycling - https://bit.ly/3gaw1T0

- Conquering Disordered Eating with Alex Sandilands - https://bit.ly/3cdrvSw

- Heat Training and Endurance Performance with Dr. Chris Minson - https://bit.ly/3cimbxg

----------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3oR8Els 

----------------------------------------------

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme 

Train Together with Group Workouts: https://bit.ly/3fkaYyd 

Get Started: https://bit.ly/3unoSnx  

----------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

----------------------------------------------

SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Whether it?s elevation, heat, technicality or just an abnormally strong field, going the extra mile to make sure you are ready for your goal event can make a big difference. Tune is as we discuss this, as Amber shared what she is learning about pregnancy and cycling, and as Pete shares tips on mid-ride nutrition in Episode 310 of the Ask a Cycling Coach Podcast.

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TOPICS COVERED IN THIS EPISODE

- Pregnancy and cycling

- How big rides make you faster

- Mid-ride nutrition guidelines from Pete

- How to decide between liquids, gels, and solids

- MTB vs. Road position

- Why seat tube angle is so important for tall riders

- Should you wear gloves when training indoors?

- How to wear your bibs on the indoor trainer

- Individual Leg Drill tips

- Outside Workout tire setup for MTB

- What to expect at the Escape from Alcatraz triathlon

- How to prepare for a goal event with different circumstances than your training

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3oR8Els

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3oR8sme

Train Together with Group Workouts: https://bit.ly/3fkaYyd

Get Started: https://bit.ly/3unoSnx

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Detraining happens any time we decrease training stimulus, but how quickly does it happen, how can you retain as much fitness as possible, and how should you adjust your race strategy as a result? Join us for a deep dive into this and many other topics in Episode 309 of the Ask a Cycling Coach Podcast.
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BLOG ARTICLES MENTIONED IN THIS EPISODE

TrainNow is Improving https://bit.ly/33D8a8X

Introducing Workout Levels https://bit.ly/2RQBypg

TrainerRoad Training Plan Updates with Workout Levels https://bit.ly/3eFEr5w

Detraining: What Happens When You Lose Fitness? https://bit.ly/2S8X5K6

Detraining: Can You Lose Fitness? (Ask a Cycling Coach 293) https://youtu.be/72TwopB-hEw

Pain, Stretching, Strength and more with The Ready State?s Kelly

Starrett ? Ask a Cycling Coach 222 https://bit.ly/3ovZ5Is

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TOPICS COVERED IN THIS EPISODE

How quickly do you lose fitness and what kind do you lose first?

How to adjust your race tactics if you aren?t fit

Getting the most from a slow group ride

The hosts? analysis on the first MTB World Cups

What contributes to an exceptional performance

Why Loana Lecomte is so good

Heart Rate vs. Power vs. RPE

Flexibility vs. Mobility

What is more important: aero or power?

How to find the ideal TT position

How gaining weight may make you faster

How to gain weight but still keep your power to weight ratio

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/2SIVhYx

Train Together with Group Workouts: https://bit.ly/3w4K1Eo

Get Started: https://bit.ly/3boZU0u

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!:

https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!:

https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Get an inside look into why and how we updated all of our training plans with data from Adaptive Training, a question from a pro cyclist on how World Tour racing differs from amateur racing, how to best use Left/Right Balance and more in Episode 308 of the Ask a Cycling Coach Podcast!
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BLOG ARTICLES MENTIONED IN THIS EPISODE

- TrainNow is Improving https://bit.ly/33D8a8X

- Introducing Workout Levels https://bit.ly/2RQBypg

- TrainerRoad Training Plan Updates with Workout Levels https://bit.ly/3eFEr5w
----------------------------------------------
TOPICS COVERED IN THIS EPISODE

- Intro 0:00

- How TrainNow is getting even smarter 2:27

- What are Workout Levels and how to use them 8:50

- A deep dive into creating the updated Training Plans 35:14

- Does race strategy matter when the pace is all-out? 1:01:24

- Rapid Fire Questions 1:17:36

- What is Left/Right Balance and how should you use it? 1:27:22

- How pro racing is different from amateur racing 1:36:30

- Live questions and answers 1:50:36

----------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ 

----------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/2SIVhYx

Train Together with Group Workouts: https://bit.ly/3w4K1Eo

Get Started: https://bit.ly/3boZU0u 

----------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

Why are you always hungry during rest weeks and what can you do about it? Does air density affect physiological performance, and can smelling salts make you faster? Tune into Episode 307 of the Ask a Cycling Coach for these topics and much more!

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TOPICS COVERED IN THIS EPISODE

Welcome back to Amber and Nate! 0:00:11

Takeaways from Jonathan?s first MTB race in over a year 0:17:18

Polarized Training Plans update 0:35:02

Does air density affect performance? 0:38:45

How to maintain a healthy relationship with training 0:46:33

Rapid-fire questions 1:10:44

Training for weight loss 1:27:17

Why you are hungry during rest weeks and what to do about it 1:34:23

Can smelling salts make you faster? 1:46:40

Live questions and answers 1:52:03

----------------------------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

----------------------------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx

Train Together with Group Workouts: https://bit.ly/3abSM71

Get Started: https://bit.ly/3wZbSXY

----------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Erica Carney is one of the all-time best American crit racers, but her goal of winning a pro national criterium championship took years of hard work to achieve. Tune in as we answer your questions about tactics, bike handling and more, and discuss what Erica did to improve her tactics and abilities each year to finally win the 2017 Women?s Pro Criterium National Championship.

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TOPICS COVERED IN THIS EPISODE

00:12 - Erica?s cycling achievements

1:24 - Reflecting on working towards a national championship

3:56 - Doubting her ability to win national crit championships

5:50 - The lessons learned through experience 

8:30 - How Erica got started racing

9:50 - How track racing helped with crit skills

11:14 - Specific skills and the difference in training from track to road

13:12 - Learning to train more effectively

14:48 - Shifting responsibilities to be an effective teammate and mentor

17:47 - Erica?s favorite courses

19:14 - Team support vs. individual success

22:06 - Training without power

23:45 - Efficiency and her skills as a sprinter

26:38 - Pre-riding the course and strategizing the finish

27:28 - Practical training and Erica?s favorite workouts

29:28 - Listener Questions: Body type and large fields

32:46 - Being nervous in large fields

34:21 - Tactics for small vs. large fields

35:50 - Racing solo against teams

38:01 - Racing multiple events in a day

40:48 - Cornering, braking, and line choice

45:46 - Training tactics and techniques

47:35 - The ideal final 3 laps of a race

49:29 - What does Erica wish she did more of during her career?

------------------------------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3g7rkuZ 

------------------------------------------------------------------

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx 

Train Together with Group Workouts: https://bit.ly/3abSM71 

Get Started: https://bit.ly/3wZbSXY 

------------------------------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP 

------------------------------------------------------------------

SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF 

------------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Getting used to race intensity can be jarring, so how do you prepare yourself before race day? We?ll cover this, a deep dive on outside interval training, various discussions on what affects recovery and how to manage it, and much more in Episode 305 of the Ask a Cycling Coach Podcast!

Creating a Custom Garmin Screen for Outside Workouts: https://support.trainerroad.com/hc/en-us/articles/360028380691-Creating-a-Custom-Garmin-Screen

Wahoo Outside Workouts Best Practices: https://support.trainerroad.com/hc/en-us/articles/360032519512-Wahoo-Outside-Workout-Best-Practices

8 Principles of Healthy Nutrition with Amber Pierce: https://www.trainerroad.com/blog/8-principles-of-healthy-nutrition-with-amber-pierce/

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TOPICS COVERED IN THIS EPISODE

- Intro and Adaptive Training Update 0:08?

- What Alex Wild learned racing the US Cup Pro XCTs in Fayetteville, AR 4:47?

- How to learn technical courses quickly 6:33?

- Preparing for race intensity 13:26?

- How to adjust your pacing strategy based on call-up position 24:09?

- How to manage unexpected disappointments 26:40?

- A deep dive on TrainerRoad Outside Workouts 29:40?

- Why individuals get rewards in cycling instead of teams 1:03:16

- How to overcome mental limitations 1:10:47?

- Are standing desks good or bad for cyclists? 1:16:46?

- Best gearing choices for gravel racing 1:23:05?

- How to manage life stress and recovery for athletes 1:23:45?

- A guide to getting started with healthy eating for cyclists 1:38:06?

- Live question and answers 1:49:51

------------------------------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew

Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq

Request priority access for here: https://bit.ly/3g7rkuZ

------------------------------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx

Train Together with Group Workouts: https://bit.ly/3abSM71

Get Started: https://bit.ly/3wZbSXY

------------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

------------------------------------------------------------------
SCIENCE OF GETTING FASTER PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

------------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Qualifying for the Olympics is an interesting and complicated process that sees pro racers adjust their training and race calendars in unique ways that us amateur cyclists can learn from. This week we talk to Clif Pro Team?s Sofía Gomez Villafañe and Russell Finsterwald about how they have worked through their roles in the olympic qualification process as well how they prepared for an early season race in the heat of Puerto Rico, why and how power data from off road races can be so low, and how to level up technical skill.

Sofía's Instagram: https://www.instagram.com/sofithevilla

Russell's Instagram: https://www.instagram.com/finsty

Russell's YouTube: https://www.youtube.com/channel/UCM7R4JQRjE14X1uIBt9ExRw

Clif Pro Team's Instagram: https://www.instagram.com/clifproteam

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TOPICS COVERED IN THIS EPISODE

0:00? Intro
2:20? The complicated process of how to qualify for the Olympics
7:04? How Russell adjusted his season to collect Olympic points for his country
15:56? Russell?s heat adaptation protocol for Puerto Rico
22:45? How Russell managed expectations and his race plan at Pan-American Games
25:19? How Sofía adjusted her expectations after sub-par sensations mid-race
How Sofía has been building toward the Olympics over 4 years
Sofía?s journey from Cat 1 to Olympic hopeful
34:02? Why is power so low from MTB and off-road races, and why it still feels so hard
42:14? How to raise your power in an MTB race
How to increase efficiency in cross-country racing
50:30? How to build MTB skills quickly
56:36? How to mentally approach technical terrain

------------------------------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3g7rkuZ

------------------------------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3g8Affx
Train Together with Group Workouts: https://bit.ly/3abSM71
Get Started: https://bit.ly/3wZbSXY

------------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

------------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

------------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

What is the cause behind getting dropped and how do you train to avoid it happening in the future, should cyclists and triathletes maintain a caloric deficit, which supplements have the most impact on performance and much more in Episode 303 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

Intro 0:00
Adaptive Training update 00:59
How much activity is too much on a recovery day? 14:59
Easing back into racing safely 32:32
How to fuel late-night workouts 59:51
Run-flat tubeless inserts for road bikes 1:13:32
Phone cases that mount on your handlebars 1:18:59
How and when to use both brakes or use them individually 1:20:39
Supplements that make you faster 1:28:49
Calorie balance for cyclists 1:31:40
How to not get dropped 1:56:40

------------------------------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3kspxRv

------------------------------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/2QcjR2Y
Train Together with Group Workouts: https://bit.ly/2Q8fiX4
Get Started: https://bit.ly/2Q8NNwR

------------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

------------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

------------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

Eamon Lucas is an American bike racer who has achieved success as a road and crit racer in the USA, racing fixed gear bikes in the Redhook Crit series for the star-studded Specialized Rocket Espresso team, and now in the intense Belgian Kermesse racing scene. Listen in as we discuss the different race tactics and cultural nuances of racing in different regions and formats that have helped Eamon be successful.

Eamon?s Instagram: https://www.instagram.com/eamon_lucas/

Eamon?s Team - Shifting Gears Kermesse: https://www.instagram.com/shiftinggears_kermesse/

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TOPICS COVERED IN THIS EPISODE

TrainerRoad mobile app and Adaptive Training Update 00:52
Eamon?s background in cycling 2:02
Does racing fixed gear crits make you a better bike handler? 7:46
Why did Eamon go to Europe to race? 9:25
What are Belgian Kermesse races? 11:41
How does racing in Europe differ from the US? 17:42
How to deal with negative racing 28:52
What are the best race-winning strategies, and how are they different? 41:29
How to learn from tactical mistakes 48:03
Do you need to change your power profile to be a successful racer? 58:34
What are Eamon?s future goals? 1:04:34

----------------------------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq
Request priority access for here: https://bit.ly/3kspxRv

----------------------------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/39z3Xq6
Train Together with Group Workouts: https://bit.ly/2PpkOEU
Get Started: https://bit.ly/2QYoRsj

----------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP

----------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF

----------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd
Instagram: https://www.instagram.com/trainerroad/
Twitter: https://twitter.com/TrainerRoad
Strava Club: https://www.strava.com/clubs/trainerroad

Santa Cruz Bicycle?s Keegan Swenson joins us to discuss how he recaptured the White Rim FKT and to discuss how pro athletes manage expectations over a multi-year development plan, how to maintain motivation and consistency, pedaling technique, bike tech and much more.

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TOPICS COVERED IN THIS EPISODE
Intro 0:00?
New TrainerRoad Android and iOS apps! 2:43?
TrainerRoad?s new Polarized Training plans! 4:28?
Adaptive Training update and common questions 6:10?
How Keegan Swenson recaptured the White Rim FKT 12:42?
What we can learn from how pro athletes manage expectations 50:11?
How to avoid low-quality foods during high training volume 1:11:37?
The biggest differences between the Santa Cruz Blur and Pivot Mach 4 SL 1:25:09?

How to choose the right length dropper post 1:27:05?
Why don?t cyclists use %FTP instead of power on their head units? 1:33:45?
How to keep your head warm on cold rides 1:34:48?
Should you estimate TSS for weight training? 1:37:34?
Which pedals are best for both road and MTB 1:49:36?
How to find the best width handlebar for mountain biking? 1:43:26?

How to maintain motivation and consistency through a season of training 1:57:05?

Keegan?s White Rim FKT Video - https://youtu.be/NIe9Fa8EI_M?
----------------------------------------------------------------
LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew?
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW?
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq?
Request priority access for here: https://bit.ly/3kspxRv?

----------------------------------------------------------------
ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv?
Train Together with Group Workouts: https://bit.ly/3l5Gnpz?
Get Started: https://bit.ly/3bAqi87?

----------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP?

----------------------------------------------------------------
SUCCESSFUL ATHLETES PODCAST

Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF?

----------------------------------------------------------------
STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd?
Instagram: https://www.instagram.com/trainerroad/?
Twitter: https://twitter.com/TrainerRoad?
Strava Club: https://www.strava.com/clubs/trainerroad

You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We?ll dig into this, adrenaline?s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!

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TOPICS COVERED IN THIS EPISODE

- Is there benefit to training in a sleep-deprived state? 9:55

- Adrenaline?s role in endurance performance 35:44

-Update on TrainerRoad?s polarized training plans 56:02

- Responding in cycling/motorist conflicts 1:00:14

- Is there an ideal Q-Factor per body type? 1:10:42

- Nutrition and tool-carrying pro-tips 1:12:19

- What the hosts are best at in the training process 1:14:28

- What sort of rider-type is the best? 1:18:58

- How does training affect subsequent mental awareness? 1:27:03

- How to train for race-winning moves 1:42:38

-Live Q&A 1:58:05 

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STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)

- Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989: http://bit.ly/38RkmWv -14:57

- Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012: https://bit.ly/2OB5XXK -19:34

- The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020: http://bit.ly/3cHxvCG -24:55

- Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014: http://bit.ly/3qYd4X0 -26:20

- The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018: https://bit.ly/3eNwhIz -27:47

- Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007: http://bit.ly/3cIDIhF -43:23

- Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993: http://bit.ly/3luvgXf -54:57

- Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018: http://bit.ly/3lstHcA -1:29:29

- Mental fatigue impairs physical performance in humans. Marcora, et al, 2009: https://bit.ly/3eMGyVz -1:30:47

- Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018: http://bit.ly/2OHQoNO -1:30:55

- Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016: https://bit.ly/3tBW4rD -1:31:32

- Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000: http://bit.ly/38Mhavl -1:31:44

- Dehydration and Rehydration. Kenefick, et al, 2012: https://bit.ly/3tv9zJl -1:33:16

- The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020: https://bit.ly/3vxQeJs -1:38:41

- Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019: http://bit.ly/3s3EGvy -1:40:42

------------------------------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3kspxRv  

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

------------------------------------------------------------------

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv 

Train Together with Group Workouts: https://bit.ly/3l5Gnpz 
Get Started: https://bit.ly/3bAqi87 

------------------------------------------------------------------

SUCCESSFUL ATHLETES PODCAST

------------------------------------------------------------------

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725 

------------------------------------------------------------------

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

Twitter: https://twitter.com/TrainerRoad

Strava Club: https://www.strava.com/clubs/trainerroad

Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad?s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad?s training plans are structured, then address the most common questions about them.

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TOPICS COVERED IN THIS EPISODE

- Intro 0:00

- How to Critically Analyze Scientific Research 9:53

- The Basics of Endurance Training and Periodization 15:00

- What is Training Intensity Distribution? 19:30

- What is Polarized Training and How Is It Measured? 25:22

- What Are the Five Main Training Intensity Distribution Models? 29:51

- Can You Compare Sweet Spot vs. Polarized? 33:49

- What Does the Current Research Say About Polarized Training? 37:04

- Adaptive Training and New TrainerRoad Training Plans 1:26:53

- Who Should Do Sweet Spot Base High Volume 1:29:44

- Adaptive Training Closed Beta Update 1:33:00

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STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)

- Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013. - 37:18

- Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - 58:59

- Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - 1:03:27

- Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - 1:05:20

- Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - 1:10:24

- Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015. - 1:13:44

- Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007. - 1:15:54

- Training for intense exercise performance: high?intensity or high?volume training? Laursen, 2010. - 1:19:04

- What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010. - 1:20:48

- The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - 1:22:39

- The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015 - 1:26:46

------------------------------------------------------------------

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 

Request priority access for here: https://bit.ly/3kspxRv  

------------------------------------------------------------------

ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv 

Train Together with Group Workouts: https://bit.ly/3l5Gnpz 
Get Started: https://bit.ly/3bAqi87 

------------------------------------------------------------------

SUCCESSFUL ATHLETES PODCAST

- iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667

- Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en

- YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

------------------------------------------------------------------

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725 

------------------------------------------------------------------

STAY IN TOUCH

Facebook: https://www.facebook.com/TrainerRd

Instagram: https://www.instagram.com/trainerroad/

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Announcing Adaptive Training, the biggest update ever to TrainerRoad. Adaptive Training uses machine learning, science-based coaching principles, and an unprecedented data set to train you as an individual and make you a faster cyclist. Request priority access here: https://bit.ly/3kspxRv 

Learn more about Adaptive Training:

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW 
How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq 
Request priority access here: https://bit.ly/3kspxRv  

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ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3smiBIa
Train Together with Group Workouts: https://bit.ly/3so2Gcf
Get Started: https://bit.ly/2NEPfWC 

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SUCCESSFUL ATHLETES PODCAST

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Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725 

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Subscribe to the all-new Science of Getting Faster Podcast! - www.TrainerRoad.com/sogf

Exogenous ketones are lauded by many for their endurance performance enhancing properties, but their impact on blood acidity is detrimental to performance and can even counteract their otherwise positive effects. Dr. Chiel Poffe and his partners conducted a study to learn if Bicarbonate Unlocks the Ergogenic Action of Ketone Monoester Intake in Endurance Exercise, and what they learned was surprising. Tune into this episode to learn the science behind ketones and bicarbonate, and how to introduce them into your training regimen to get faster.

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ABOUT TRAINERROAD ? CYCLING?S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals

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SCIENCE OF GETTING FASTER PODCAST

The Science of getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person.

Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what question they were hoping to answer, how they structured the study, what they observed and what they are still hoping to learn.

. ? Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF 

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TOPICS COVERED IN THIS EPISODE:

00:00 Intro

01:17 Podcast Begins

01:58 - Dr. Poffe?s background and the story of his research on Ketones

02:52 - His research with Dr. Peter Hespel of Deceuninck Quick Step

03:11 - What are ketones and ketone esters?

04:44 - Why would someone want ketones in their blood while exercising?

05:43 - The difference between ketone salts and ketone esters

06:52 - Dr. Poffe?s study and why he decided to combine ketone and bicarbonate

08:55 - Performance of Ketone vs. placebo in the studies

09:55 - What does he think happened in the first study? 

10:38 - The new study: introducing bicarbonate and what the purpose is.

11:12 - Why Chad finds the study methodology to be valuable

11:36 - Why his research always seeks to mimic real-world conditions

12:32 - What is Bicarbonate?

13:17 - Buffering systems in skeletal muscle

13:56 - How do you get/ ingest bicarbonate?

14:39 - The study method: How big was it?

15:27 - The study methodology and controls

17:24 - Nate summarizes the study?s efforts, cost of dosage, and amount of dose

19:29 - Timeframe of the test: dinner, morning, and timing of exercise

19:53 - Why was it important to control the amount of carbs ingested?

21:32- What was the dinner given to the subjects?

22:15 - What were the study?s results? 

23:19 - Conclusions about how this might apply to a race (and timing limitations)

24:52 - Avoiding gastrointestinal issues with sodium bicarbonate

25:56 - Perception of hunger and appetite in the study groups

28:07 - Asking the subjects to identify what they?d taken (placebo vs. esters, etc)

29:11 - The purpose of blinding power and HR data 

30:35 - What the study does and doesn?t suggest about ingesting ketones

31:36 - Blood ketone levels and perception of fatigue

32:04 - Should you always supplement ketones with bicarbonate?

33:11 - Outro

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