Ask a Cycling Coach Podcast - Presented by TrainerRoad
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REPEATABILITY BEATS FTP? CX vs. XC POWER BREAKDOWN | Tobin Ortenblad | Ask a Cycling Coach 554
9 oktober 2025 · 1 uur 6 min
// UPDATE ON LITTLE SUGAR GROUP RIDE // Lees meer
Saturday, Oct. 11 at 9:00am!
Will leave from Finish Line for a 11.7mi route that covers the finish.
Route: https://www.strava.com/routes/3411217966276238992
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// TOPICS COVERED
(0:00:39) Inside Trans-Cascadia with Tobin Ortenblad: Blind Enduro and Brutal Transfers
(0:07:00) Analyzing Coach Jonathan’s CX Race File with Tobin
(0:30:34) How to Survive Little Sugar: Tires, Rocks & Strategy
(0:44:17) Coach Jonathan’s Training Block for Punchy Power
(0:51:24) How to Stop Losing Traction on Steep Climbs
Pro cyclist from the Santa Cruz ht.SQD Tobin Ortenblad joins Coach Jonathan Lee to break down one of his cyclocross race files and reveal why repeatability wins in CX. The two compare CX vs. XC power profiles, preview the punishing Little Sugar course, and discuss tire choice, line selection, and race-day strategy. Jonathan also shares the VO2-heavy training block that boosted his punch and FTP, and Tobin answers a listener question on how to stop losing traction on climbs and corners.
// RESOURCES MENTIONED
- Tobin Instagram: https://www.instagram.com/mctubbbin
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// HELPFUL LINKS
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- Watch our latest Cycling Science Explained vi…
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THE GRAY ZONE MYTH: MISTAKE OR ADVANTAGE FOR CYCLISTS? | Hannah Otto | Ask a Cycling Coach 553
2 oktober 2025 · 1 uur 7 min
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(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?
(0:41:10) Do Pro Cyclists Do Sweet Spot Training?
(0:46:53) Why Is the Tempo Zone Ignored?
(0:56:42) Managing Your Breath During Intervals
Coach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.
// RESOURCES MENTIONED
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HOW TO KNOW IF YOUR TRAINING IS WORKING | Olympian Haley Smith | Ask a Cycling Coach 552
25 september 2025 · 1 uur 20 min
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(0:00:53) How to Review Your Training Year (Signs You’re Improving)
(0:10:25) Low Energy Availability & Working With a Dietitian
(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)
(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race
(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing
(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals
(0:55:25) Haley’s Honest Look Back on a Challenging Season
(1:05:38) Haley’s Advice on Trying New Cycling Disciplines
(1:10:03) After High Carb, What’s the Next Big Performance Boost?
Olympian Haley Smith joins Coach Jonathan to break down how to tell if your training is actually working—from mood and sleep to power trends, fueling, and race execution. Using Haley’s season (Cape Epic, Migration, SBT GRVL) as a case study, we cover a practical year-in-review framework, RED-S/low energy availability lessons, and the mindset tools (journaling, debriefs, “24-hour rule”) that keep progress moving. Perfect for your end-of-season audit.
// RESOURCES MENTIONED
- Haley’s Instagram: https://www.instagram.com/haleyhuntersmith
- Thorne Probiotics: https://thefeed.com/en-ca/products/thorne-florasport-20b?variant=14915407773759&queryID=8cefc7fa3eacefa7830f7b7a36475677&fbclid=PAVERFWANBQbhleHRuA2FlbQIxMAABp6Co4Op1BuTlWKJ0eOeM49LEG8QyXnd-0Ko9USIjo0npfCmubxZ9192y3x7p_aem_IMddcOiMPevprfa1nxxvyQ
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TRAINING MISTAKES THAT MAKE YOU SLOWER | Pro Cyclist Zach Calton | Ask a Cycling Coach 551
18 september 2025 · 1 uur 18 min
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(0:00:00) Welcome!
(0:07:21) How Zach Calton won Crusher in the Tushar
(0:11:12) Polarized Training for Racing
(0:22:04) How Individual is Training Volume?
(0:25:41) What a Pro Thinks Amateurs Misunderstand About TSS
(0:32:59) Should Every Cyclist Train Their Sprint?
(0:46:41) 3 Biggest Mistakes in Cycling
(1:01:58) Leadville Power File Comparison
In this episode of the Ask a Cycling Coach Podcast, Zach Calton joins to break down the training mistakes that can actually make cyclists slower. Zach shares the highs and lows of his season—bouncing back from illness, crashes, and overtraining at Cape Epic and Unbound to winning Crusher in the Tushar and Park City Point to Point. The discussion dives into polarized training, how pros think amateurs misunderstand TSS, and how important it is to manage training load, pacing, and mental resilience. Coach Jonathan and Zach also cover whether every cyclist should train their sprint, the three biggest mistakes athletes make with their cycling, plus a power file comparison from Leadville that shows how pacing and efficiency trump raw watts. It’s a deep look at practical lessons for anyone aiming to train smarter, race better, and avoid the pitfalls that hold riders back.
// RESOURCES MENTIONED
- Zach’s Instagram: https://www.instagram.com/zachcalton
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GOOD vs. GREAT: The Secrets of Next-Level Cycling | Alexey Vermeulen | Ask a Cycling Coach 550
11 september 2025 · 1 uur 25 min
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(0:02:07) Rapid Fire Questions
(0:08:57) From The Ground Up Project
(0:12:42) How Pro Athletes Balance Content and Racing
(0:16:00) How To Win Races As a Marked Rider
(0:29:15) Why Don’t World Tour Cyclists Dominate Gravel?
(0:51:29) Signs a Breakaway Will Stick
(1:14:23) How Alexey Built His Bike Handling Skills
// RESOURCES MENTIONED
- Alexey's Instagram: https://www.instagram.com/alexeyvermeulen
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster-
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https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
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- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
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- Training Blog: https://trainerroad.cc/3gCdNdN
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6 HOURS AT 5.0W/KG?! | Keegan Swenson World Champs Power File Analysis | Ask a Cycling Coach 549
10 september 2025 · 37 min
Keegan Swenson breaks down his Marathon World Championships victory in this in-depth Cycling Podcast episode. From the decisive hike-a-bike to his 6-hour effort at 5 W/kg, Keegan shares the race strategy, fueling for endurance, and power data cycling insights that led him to the rainbow jersey. We dive into his bike setup—including running a hardtail MTB—and how he balanced speed, comfort, and control across technical terrain. Lees meer
Whether you’re into MTB Marathon Worlds, Marathon MTB, or just love mountain bike racing, this conversation is packed with takeaways for every rider. Keegan also reflects on years of preparation, the highs and lows of racing in Europe, and what this win means for his future in endurance racing.
If you geek out on W/kg cycling, training details, or want to learn how the world’s best tackle brutal courses, this one’s for you.
#KeeganSwenson #MTBMarathon #MarathonWorlds #MountainBike #CyclingPodcast #BikeSetup #RaceStrategy #EnduranceCycling #PowerData
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// RESOURCES MENTIONED
- Keegan’s Instagram: https://www.instagram.com/keegels99
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- Train…
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SURPRISE SECRET TO BIG FTP GAINS? | 2025 Indoor Training Ultimate Guide | Ask a Cycling Coach 548
4 september 2025 · 41 min
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// TOPICS COVERED
(00:00) Welcome & Why Indoor Training Matters
(01:02) Listener Questions on Indoor Training
(01:20) Reason 1: Consistency
(01:36) Reason 2: Convenience
(02:34) Reason 3: Fewer Interruptions
(03:44) Reason 4: Time Efficiency
(04:05) Reason 5: Aerobic Base Building
(05:00) Tips to Maximize Indoor Training
(06:30) Common Pitfalls Indoors
This episode dives into why indoor training is such a powerful driver of fitness gains and how cyclists can use it to get faster. Coach Jonathan explains the key reasons indoor workouts boost FTP; from consistency and convenience to fewer interruptions, greater time efficiency, and better aerobic base building. He also answers listener questions about training indoors, shares practical tips to maximize your sessions, and highlights common pitfalls to avoid. Whether you’re new to indoor training or a seasoned rider, this short solo episode offers clear takeaways to help you stay consistent and see real progress.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster - Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
- Lasko Performance Series Fan: https://a.co/d/3zuX1RJ
- Vornado Fly Max Fan: https://a.co/d/5tJubeP
- DC Rainmaker's Website: https://www.dcrainmaker.com
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Wa…
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HOW PROS BUILD MASSIVE FTP GAINS | Matt Beers | Ask a Cycling Coach 547
28 augustus 2025 · 1 uur 2 min
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// TOPICS COVERED
(00:00) Welcome!
(12:14) Should bigger riders focus on FTP or weight?
(18:29) Matt Beer’s crazy story about how he get into cycling
(42:29) Race Tactics For Larger Riders
(53:45) Should big riders be punchy or steady?
Pro rider Matt Beers joins the Ask a Cycling Coach Podcast to share what it’s like racing as a big, high-FTP athlete. He and Coach Jonathan cover his season’s highs and lows, the challenges of gravel’s “no teammates” rule, and strategies for maximizing power and FTP gains through threshold work, low-cadence training, and smart fueling. Matt also answers listener questions on weight vs. power, tactics for bigger riders, and why consistency is the ultimate performance hack.
// RESOURCES MENTIONED
- Matt’s Instagram: https://www.instagram.com/mattbeers55
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X:…
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How to Lose Weight Safely for Cyclists (And Keep it Off) | Dr. Kyle Pfaffenbach | Ask a Cycling Coach 546
21 augustus 2025 · 1 uur 7 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:18) Discussing Weight Loss for Cyclists
(00:00:44) Trigger Warnings and Responsible Guidance
(00:01:52) Listener Questions: Brandon's Dilemma
(00:03:45) Listener Questions: Ryan's Frustration
(00:06:22) Understanding Cholesterol and Carbohydrates
(00:25:38) Complexities of Weight Loss
(00:37:17) Personal Experience with Lifestyle Changes
(00:37:55) Setting Realistic Athletic Goals
(00:40:15) Sustainable Weight Management for Athletes
(00:45:14) Importance of Protein and Fat in Diet
(00:48:48) Carbohydrate Management for Performance
(00:52:46) Tracking and Adjusting Nutritional Intake
(01:01:37) Seeking Professional Help for Nutrition
In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan Lee and Dr. Kyle Pfaffenbach delve into safe and effective weight loss strategies for cyclists. They discuss the complexities of weight management, the importance of sustainable lifestyle changes, and how to avoid triggering unhealthy behaviors. They also answer listener questions, offering insights into carbohydrate intake, genetics, cholesterol, and how to balance nutrition with training to achieve optimal performance. Learn practical tips and responsible guidance for managing your weight as an athlete.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
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https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effecti…
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How to Crush Big Races | Leadville, White Rim FKT, + | Pro Cyclist Hannah Otto | Ask a Cycling Coach 545
14 augustus 2025 · 1 uur 18 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:47 Hannah Otto's Leadville Experience
(00:02:14) Leadville Race Strategy and Preparation Insights
(00:04:31) Leadville Equipment and Nutrition Choices
(00:07:12) Leadville Race Dynamics and Challenges
(00:25:27) Listener Questions and Bike Computer Setup
(00:37:26) Understanding Power Data and Performance
(00:38:51) Listener Question on Pacing for Gravel Worlds
(00:46:54) Listener Question on Stage Racing Tips
(01:03:51) Hannah's White Rim FKT Experience
In this episode, Hannah Otto joins us to share her insights on preparing for big rides, including her experiences at Leadville and her recent FKT on the White Rim. We delve into Hannah's impressive performance, the strategies for pacing and recovery in stage races like the Breck Epic, and tips for tackling relentless terrain at Gravel Worlds. Plus, Hannah sheds light on her specialized training and equipment choices for endurance mountain biking. Tune in to get inspired and learn valuable tips from one of the best in the sport!
// RESOURCES MENTIONED
- Hannah's White Rim FKT Video: https://www.competitivecyclist.com/campaign/hannah-otto-white-rim-fkt
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a…
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2025 Leadville Trail 100 MTB | Keegan Swenson vs. Average Rider | Ask a Cycling Coach Podcast 544
12 augustus 2025 · 1 uur 14 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:26) Keegan's Race Strategy and Goals
(00:02:20) Bike Setup and Equipment Choices
(00:16:15) Nutrition and Hydration Strategies
(00:26:06) Power and Performance Analysis
(00:38:33) Powerline to Columbine: Group Dynamics and Aerodynamics
(00:39:23) Conquering Columbine: Climb Strategies and Challenges
(00:42:51) Navigating the Descent: Techniques and Obstacles
(00:51:40) Powerline Climb: Mental and Physical Endurance
(01:03:40) Final Push: Turquoise Lake and the Boulevard
In this episode, Coach Jonathan Lee and Keegan Swensen dissect their performances at the 2025 Leadville 100 endurance mountain bike race. Jonathan compares his own finish to Keegan's winning ride, delving into their time splits, power outputs, nutritional strategies, equipment setups, and race day experiences. Learn about Keegan's impressive 5 hours and 45 minutes finish, how he strategically pushed his limits, and Jonathan’s approach to meet his goals. Tune in for valuable insights on race pacing, preparation, and the challenges of competing at high elevation.
// RESOURCES MENTIONED
- Keegan’s Instagram: https://www.instagram.com/keegels99
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad…
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8 Weeks to Leadville | How I Gained 14 Watts (and Lost 7 lbs!) | Ask a Cycling Coach Podcast 543
7 augustus 2025 · 1 uur 2 min
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Leadville Time Sheets (Print and tape on top tube): https://trainerroad.cc/LeadvilleTimeSheets2025
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// TOPICS COVERED
(00:00:00) Welcome!
(00:01:10) Coach Jonathan’s Leadville Race Preparation
(00:06:03) Jonathan’s Sub-8hr Pacing Plan for Leadville
(00:11:01) Leadville Nutrition and Hydration Strategy
(00:17:42) Leadville Equipment and Apparel Choices
(00:28:28) Pete’s Tips to Combat Negative Racing Tactics
(00:46:50) How to Sleep After Late Night Training
(00:53:46) How to Be a Better Climber
(01:01:12) Conclusion and Final Tips
Pete Morris from Free Lap Collective and Coach Jonathan review Jonathan’s his training data leading up to his Leadville race, including how he increased his power by 14 watts and dropped 7 pounds, as well as his Leadville pacing plan and nutrition strategy. They discuss strategies to handle negative racing tactics, effective recovery techniques after late-night workouts, and optimizing performance on long, steep climbs. They also address an athlete's challenges with hyperventilating on steep climbs and provide actionable training advice to improve performance.
// RESOURCES MENTIONED
- Free Lap’s Instagram: https://www.instagram.com/freelap.cc
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: ht…
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Fat Burning Zone MYTH | Why Fasted Rides Might Not Work | Ask a Cycling Coach Podcast 542
31 juli 2025 · 1 uur 13 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:43) Listener's Question on Negative Racing
(00:02:32) Tobin's Personal Experience with Negative Racing
(00:04:15) Strategies to Combat Negative Racing
(00:06:10) The Importance of Tactical Patience
(00:11:40) Effective Use of Power in Racing
(00:17:33) Forming Alliances and Team Dynamics
(00:26:18) The Impact of Negative Racing on Local Competitions
(00:30:27) Discussion on Lifetime Grand Prix and Points Structure
(00:33:08) Scott's Question About The Fat Burning Zone
(00:37:54) Understanding Fat Burning Zones
(00:47:39) Fasted Training: Pros and Cons
(01:09:10) Maintaining Fitness During Off-Season
Join Jonathan and guest pro cyclist Tobin Ortenblad from the Santa Cruz ht.sqd on this episode of the Ask a Cycling Coach podcast presented by TrainerRoad! They dive into various topics, including race tactics for marked riders, physiological responses to VO2 max vs. threshold training blocks, and effective strategies for fat burning. Tobin shares valuable insights on tackling negative racing tactics and practical approaches to maintain and improve FTP throughout the cycling season. Tune in for actionable advice and expert tips to become a faster cyclist!
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RACE STRATEGY LESSONS FROM NATIONALS & TAHOE TRAIL 100 | Hannah Otto | Ask a Cycling Coach Podcast 541
24 juli 2025 · 1 uur 3 min
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// TOPICS COVERED
(00:00) Welcome!
(00:13) Hannah Otto's National Championship Win
(01:13) Race Course and Preparation
(03:03) Training and Hydration Strategy
(16:20) Race Day Execution and Challenges
(24:56) Jonathan's Tahoe Trail 100 Experience
(33:14) Power Management and Climbing Strategy
(34:57) Unexpected Victory and Reflections
(39:37) Passing Etiquette and Techniques
(50:32) Leadville Race Dynamics and Preparation
(58:23) Nutrition Strategy for Leadville
In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Hannah Otto from Scott Bikes joins us following her victory at the Cross Country Marathon National Championships. The discussion explores her training approach, race-day strategy, and nutrition plan. Hannah shares insights on tackling the technical Roanoke course, managing focus, and responding to race-day challenges. Additionally, Coach Jonathan recaps his experience at the Tahoe Trail 100, where strategic pacing, nutrition, and a last-minute pass qualified him for the Leadville 100. The episode wraps up with a discussion on Leadville race preparation and the importance of having a solid nutrition and pacing strategy.
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WHAT ACTUALLY MAKES YOU A FASTER CYCLIST? | Pro Cyclist Ryan Standish | Ask a Cycling Coach Podcast 540
17 juli 2025 · 1 uur 18 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:13) Ryan's Recent Race and Training Insights
(00:01:08) High Altitude Training and Power Adjustments
(00:10:10) Pacing Strategies for Leadville
(00:19:45) Race Analysis and Performance Metrics
(00:29:34) Consistency in Training and Coaching Insights
(00:39:52) Balancing Structured Work and Endurance Rides
(00:40:25) The Role of Enthusiasm in Training
(00:43:01) High Carb Intake: Fad or Future?
(00:46:57) Ryan’s Silver Rush Race Recap
(01:02:51) Preparing for the Tahoe Trail 100
(01:03:56) Pacing and Nutrition Strategies
In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and pro athlete Ryan Standish dive deep into training consistency, pacing at high altitude, and effective nutrition strategies for hot conditions. Ryan shares his experience balancing professional cycling with real-life commitments and gives insights into his recent Silver Rush 50 podium finish. Coach Jonathan talks about his recent experience at the Death Ride and how he'll apply those lessons to the upcoming Tahoe Trail 100 in his quest to qualify for Leadville. They discuss ideal pacing strategies, equipment choices, and how to calibrate your training for high elevations. Whether you're aiming for a Leadville spot or just want to optimize your training and racing, this episode is packed with practical advice. Don't miss out on these key insights to make you a faster cyclist!
// RESOURCES MENTIONED
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IS NUTRITION VARIETY THE KEY FOR CYCLISTS?? | Leadville Qualifying | Ask a Cycling Coach Podcast 539
10 juli 2025 · 1 uur 17 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:01:08) How Important Is Nutrition Variety?
(00:03:22) Meal Planning and Variety
(00:12:24) Race Preparation and Training Insights
(00:15:57) Pre-Race Nutrition and Anxiety
(00:26:02) Hydration and Fluid Intake
(00:38:38) Quick and Easy Meal Hacks
(00:41:41) Protein Tips and Tricks
(00:44:32) Probiotics and Dairy Tolerance
(00:46:11) Fueling for Workouts
(00:48:53) Homemade Nutrition and Sodium Intake
(00:55:31) Coach Jonathan’s Leadville Goal
(00:57:00) The Death Ride Course
(00:57:37) Coach Jonathan’s Training Review
(01:02:54) How to Qualify for Leadville
(01:04:04) The BRUTAL 2025 Tahoe Trail Course
(01:06:23) Heat Training Protocol
(01:10:46) Heat Management Solutions
(01:10:34) Preparing for the Death Ride
(01:12:16) Adjusting Nutrition for Heat
(01:13:52) Tahoe Trail 100 Pacing Strategy
(01:15:07) Tahoe Trail 100 Tire Choice
In today's episode, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition to tackle important cycling nutrition questions. They cover the significance of variety in diet, pre-race meals, hydration, and how to manage pre-race stress. Jonathan also shares his ambitious goal of qualifying for the Leadville Trail 100 through the Tahoe Trail 100. He dives into his training plan, heat preparation, and strategies for success. Don't miss this packed episode for insights on nutrition, training, and racing! Stay tuned till the end to hear Jonathan's detailed plan for achieving his Leadville goal.
// RESOURCES MENTIONED
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WHY LOW CADENCE COULD HOLD YOU BACK | Ask a Cycling Coach Podcast 538
3 juli 2025 · 1 uur 39 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:26) Tour de France Overview
(00:03:07) Tour de France Nutrition Insights
(00:05:54) Women's Tour de France Highlights
(00:08:25) Listener Question: Leadville Cadence Concerns
(00:28:21) Hannah's Unbound Experience
(00:49:54) Why People Are Misunderstanding Durability and Fatigue Resistance
(01:01:47) Why your power is different on climbs vs. flats
(01:22:13) Improving Single Track Pacing
Tour de France week is here! In this episode, we break down shocking stats on the Tour’s insane calorie demands, and what changes in your body at low cadence vs. high cadence and which is best. We also cover how to actually train fatigue resistance (hint: you might be doing it wrong), and why your power drops on the flats even if you’re strong on climbs.
Plus, pro racer Hannah Otto shares an unfiltered look into her brutal Unbound Gravel experience, what it taught her about mental toughness, and the pacing secrets you need for big mountain bike races like the Leadville Trail 100 MTB and Park City Point to Point.
// RESOURCES MENTIONED
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- Hannah Otto’s Instagram: https://www.instagram.com/thehannahotto
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// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch o…
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WHY VO2 MAX FEELS IMPOSSIBLE (And How to Improve It Fast) | Ask a Cycling Coach Podcast 537
26 juni 2025 · 59 min
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// TOPICS COVERED
(00:00) Welcome!
(00:45) Why VO2 Max is SO hard
(02:07) Mental Strategies for VO2 Max Intervals
(10:18) How AI Can Improve VO2 Max Training
(13:40) Psychological Approaches to Training
(23:29) Pacing and Nutrition for Tahoe Trail 100
(31:43) Pacing Tips for Long Races
(37:01) Mountain Bike vs. Gravel Tires Debate
(44:33) Why Don’t More Pros Use Classified Hubs?
(47:54) Heat Training Techniques and Tips
Join Coach Jonathan Lee and Team CycleSport’s Alex Wild as they delve into various training strategies focusing on dreaded VO2 Max intervals, including mental limiters, effective pacing tips for the Tahoe Trail 100, and heat training methods. Learn about the benefits of using Classified hubs, the appropriate bike setups for different terrains, and the importance of precise equipment choices for your races. Don't miss out on these practical tips and anecdotes designed to make you a faster and more efficient cyclist.
// RESOURCES MENTIONED
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- Alex Wild’s Instagram: https://www.instagram.com/alexwildmtb
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https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
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CARB BOMBING | Controversial New Fueling Strategy in Pro Cycling | Dr. Will Girling | Ask a Cycling Coach 536
19 juni 2025 · 46 min
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// TOPICS COVERED
(00:00) Welcome!
(00:27) Meet Will Gerling: Red Bull Bora Hansgrohe Team Nutritionist
(01:42) Pro Cycling Nutrition Insights
(04:27) Sodium Bicarbonate in Racing
(07:24) Heat and Hydration Strategies
(14:08) Sweat Testing and Practical Applications
(23:07) Evolving Perspectives on Sodium Intake
(26:05) Introduction to Carb Bombing
(28:18) Cam Jones' Unbound Nutrition Strategy
(30:21) Carbohydrate Oxidation and Testing
(34:43) Practical Considerations for High Carb Intake
(39:24 Final Thoughts and Recommendations
In today’s episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan is joined by Will Girling, Nutritionist for Red Bull Bora-Hansgrohe. They discuss the relevance of sweat testing, balancing carbohydrates and sweat in extreme heat, and discuss the new and somewhat controversial mid-race nutrition strategy called “Carb Bombing”. The episode dives into the practical applications of these nutrition strategies, the science behind them, and how you can apply this information to your own training. Share your insights and questions in the comments below. Sign up for TrainerRoad to get AI cycling coaching tailored to you!
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- Will’s Nutrition Services: https://willgirling.com/
- Will’s Instagram: https://www.instagram.com/willgirling
- Red Bull Bora Hansgrohe’s Instagram: https://www.instagram.com/redbullborahansgrohe
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KETO AND LOW CARB FOR CYCLISTS | Dr. Kyle Pfaffenbach | Ask a Cycling Coach 535
12 juni 2025 · 1 uur 14 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:32) Listener Question on Low Carb Diets and High-Intensity Training
(00:02:41) Host's Personal Experience with Low Carb and Keto Diets
(00:03:29) Research and Studies on Low Carb and Keto Diets
(00:05:13) Mechanisms of Fat Oxidation and Performance
(00:09:30) Deep Dive into Carbohydrate and Fat Metabolism
(00:31:29) Practical Applications for Athletes
(00:40:39) Understanding Body Composition and Success
(00:42:17) Glycogen Storage and Technology
(00:46:01) Periodized Carbohydrate Intake
(00:51:24) Balancing Nutrition and Training
(00:59:59) Fasted Training and Marginal Gains
// RESOURCES MENTIONED
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- The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983
- Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999
- Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001
- Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017
- Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrat…
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HERE’S HOW TO KNOW IF YOUR TRAINING IS WORKING OR NOT | Coaching Review | Ask a Cycling Coach 534
5 juni 2025 · 40 min
NOTE: Our recording software had technical difficulties and lost the latter end of this podcast, so it ends abruptly. We’re working on recovering the original files, and if possible, will post the rest later! Lees meer
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// TOPICS COVERED
(00:00) Welcome!
(00:07) Listener's Question: Why Am I Not Seeing Better Results?
(02:41) Understanding FTP and Training Consistency
(06:00) Comparing Event Performances
(16:12) Training Plan Recommendations
(19:27) Pre-Race Preparation and Strategy
(21:34) Comparing Seasonal Performance
(24:31) Training Plan Recommendations
(31:10) Fueling Strategies for Long Rides
(36:27) Maintaining Consistent Training
In today's episode, Coach Jonathan and Nate dive deep into an athlete’s calendar to answer their question of why they didn’t see higher numbers in an annual event now that they are doing structure training. They analyze the athlete’s training calendar, compare performances from different years, and look at the impact of long weekend rides. The coaches discuss the importance of consistency, fueling strategies, and adhering to structured plans. With practical insights and recommendations, this episode offers valuable advice for athletes looking to optimize their training and performance. Let us know in the comments if you want your TrainerRoad account analyzed!
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UNBOUND GRAVEL PREVIEW + RACE NUTRITION TIPS | Dietitian ALEX LARSON | Ask a Cycling Coach 533
29 mei 2025 · 1 uur 3 min
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// TOPICS COVERED
(00:00) Welcome!
(01:02) Alex Larson's First Gravel Race Experience
(08:59) Jonathan's Stetina’s Paydirt Race Recap and Lessons Learned
(20:36) Upcoming Races and Training Insights
(22:38) Unbound Gravel Race Preview
(33:30) Alex’s Supplement Recommendations and Usage
(49:30) Balancing Nutrition and Mental Wellbeing
In this Ask a Cycling Coach episode presented by Trainer Road, Coach Jonathan Lee is joined by Alex Larson from Alex Larson Nutrition. They deep dive into Alex and Jonathan’s recent race experiences, Unbound Gravel, and discuss practical advice for cyclists on how to balance restrictive and non-restrictive eating habits, supplement suggestions, and the importance of structured nutrition plans.
// RESOURCES MENTIONED
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- Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition/
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// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerr…
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UNBOUND GRAVEL TRAINING | SOFÍA GOMEZ VILLAFAÑE & KEEGAN SWENSON | Ask a Cycling Coach Podcast 532
22 mei 2025 · 38 min
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// TOPICS COVERED
(00:00) Welcome!
(01:00) How Sofía Tapers for Races
(05:34) Sofía’s Thoughts on How Drafting Rules Will Affect Women’s Racing
(12:11) Sofía’s Equipment and Bike Setup
(19:53) Sofía’s Tire Choices for Unbound
(20:20) How Sofía Uses Heat Training
(24:32) Keegan's Rollercoaster Season
(25:48) Keegan’s Approach to Altitude Training
(30:48) Keegan’s Thoughts on MTB vs. Gravel Tires
This week, Coach Jonathan checks in with pro cyclists Keegan Swenson and Sofía Gomez Villafañe as they finalize their training for Unbound Gravel. Sofía discusses her training adjustments, the evolution in women's racing strategies, and optimizing equipment for gravel racing. Keegan shares his insights on altitude training, his motivations for the season, and detailed thoughts on tire and suspension setups. Tune in for exclusive pro tips and behind-the-scenes insights from two of the best off-road cyclists in the world!
// RESOURCES MENTIONED
- Tobin’s Instagram: https://www.instagram.com/mctubbin
- ht.sqd’s Instagram: https://www.instagram.com/ht.sqd
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- Trainer…
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WHY YOUR ZONE 2 TRAINING ISN’T WORKING — AND HOW TO FIX IT | Ask a Cycling Coach Podcast 531
15 mei 2025 · 1 uur 25 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:01:01) Rapid Fire Questions with Tobin
(00:02:39) Training Preferences and Strategies
(00:04:22) Tobin’s Favorite and Least Favorite Races
(00:05:53) Tobin’s Equipment Preferences and Choices
(00:15:24) How Tobin Analyzes His Season of Racing
(00:21:59) How Gravel Tactics are Different From Road
(00:39:30) How to Understand if Your FTP is Wrong
(00:58:02) How to Do Endurance on MTB Trails
(01:08:36) Managing Expectations and Comparisons in Cycling
In this episode, Coach Jonathan is joined by Santa Cruz ht.sqd’s Tobin Ortenblad to discuss gravel racing tactics, why your Zone 2 training isn’t making you faster and how to fix it, and the importance of skill work for mountain biking. Tobin and Jonathan cover a wide range of topics including interval training preferences, race tactics for gravel and road, choosing between different equipment setups, and finding motivation despite feeling slow. They also tackle listener questions on optimizing training when managing a full-time job and family commitments. Don't miss out on this insightful episode that’s sure to help you become a better cyclist. Got questions? Drop them in the comments below!
// RESOURCES MENTIONED
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- ht.sqd’s Instagram: https://www.instagram.com/ht.sqd
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
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https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app…
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STOP CRAMPING | Sweat Testing Tips + More | Ask a Cycling Coach Podcast 530
8 mei 2025 · 32 min
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// TOPICS COVERED
(00:00) Welcome!
(00:35) Listener Question: Understanding Sweat Test Results
(06:23) Listener Question: ERG Mode vs. Resistance Mode
(11:55) Listener Question: Training with a Broken Collarbone
(17:49) Trainer Road Throwdown Series Announcement
(19:26) Listener Question: Tips for Zwift Racing
(31:30) Conclusion and Final Thoughts
Coach Jonathan Lee addresses a variety of listener questions covering the interpretation and application of sweat test results, the pros and cons of using ERG mode in indoor training, and how to optimize performance and drafting tactics during Zwift races. Additional insight is provided on the best ways to recover from a collarbone injury while minimizing fitness loss.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more abo…
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IS OVERTRAINING A MYTH?? | Pro Cyclist Hannah Otto | Ask a Cycling Coach Podcast 529
1 mei 2025 · 1 uur 20 min
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:40) Training Between Races
(01:34) Mediterranean Epic and Training Insights
(05:11) Cadence and Bike Setup
(08:06) Tucson Training Block
(10:13) Sea Otter Race Challenges
(16:04) Mental Resilience and Moving Forward
(21:29) Upcoming Races and Strategy
(25:48) Listener Questions and Training Tips
(39:28) Building Confidence in Your Choices
(42:02) Managing Social Media's Impact on Athletes
(49:39) Finding the Ideal Brake Lever Angle
(57:05) Balancing Training and Recovery
(59:24) Optimizing Training for Better Performance
Coach Jonathan Lee and pro cyclist Hannah Otto discuss the delicate balance of training and recovery. Hannah shares her insights on training strategies, managing social media during race weeks, and bike setup tips for optimal performance. The episode also includes a deep dive into an athlete's training calendar to identify areas for improvement, revealing the benefits of structuring your workouts and focusing on recovery.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu…
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THE TRUTH ABOUT CARBS FOR CYCLISTS | Dr. Kyle Pfaffenbach | Ask a Cycling Coach Podcast 528
24 april 2025 · 51 min
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
😃 RSVP for the Group Ride with Pete!: https://www.zwift.com/events/view/4954975
🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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// TOPICS COVERED
(00:00) Welcome!
(00:28) Is High Carb Intake Making Cyclists Diabetic?
(04:00) Carbohydrate Metabolism Deep Dive
(08:22) Insulin's Role in the Body
(11:19) The Impact of Diet and Lifestyle on Insulin Resistance
(15:36) Scientific Insights and Research on Insulin Sensitivity
(24:40) Understanding Glycogen Depletion and Flux
(26:15) The Role of A1C in Diagnostics
(29:46) A1C and Cyclists: Contextual Considerations
(33:32) Impact of Carbohydrate Intake on A1C
(45:09) Balancing Diet and Exercise for Cyclists
(49:50) Concluding Thoughts and Recommendations
In today's episode, Coach Jonathan and Dr. Kyle Pfaffenbach from Eastern Oregon University delve into the complex relationship between high carbohydrate intake and diabetes in athletes. They discuss Michael's question about elevated A1C levels, explaining how carbs are processed, the role of insulin, and the effects of exercise. Gain insights into managing carbohydrate intake and maintaining a healthy diet as a cyclist. Let us know your thoughts in the comments below!
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
… -
WHY YOU GET SLOWER WITH AGE AND HOW TO REVERSE IT | Ask a Cycling Coach 527
17 april 2025 · 1 uur 30 min
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
😃 RSVP for the Group Ride with Pete!: https://www.zwift.com/events/view/4954975
🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(01:01) Rapid Fire Questions with Pete Morris
(02:46) Discussing Tulsa Tough and Training Preferences
(11:21) Pete's Bike Shop!: Free Lap Collective
(17:34) Trainer Road Throwdown Series and Group Ride Announcement
(21:15) Women's Paris Roubaix
(25:12) The Evolution of Competitive Cycling
(25:29) Tadej and Matthieu’s Paris-Roubaix battle
(27:07) Tactical Moves and Team Dynamics
(30:15) The Rise of New Cycling Stars
(32:01) Comparing Legends: Tadej vs. Lance
(35:31) Innovations and Strategies in Modern Racing
(43:24) Gravel Racing Tactics and Trends
(52:20) The Future of Gravel World Championships
(55:25) Specialized Domination in XC World Cups
(55:43) Analyzing a Dedicated Athlete's Account
(01:05:25) Age and Its Impact on Performance
(01:12:52) Training Strategies for Aging Athletes
(01:21:05) Balancing Training with a Busy Schedule
(01:27:20) Conclusion and Upcoming Events
Jonathan and Pete Morris dive deep into the impacts of aging on fitness, exploring how to slow down the decline and maintain peak performance. They analyze a long-time user's TrainerRoad account, providing personalized feedback and recommendations to maximize training effectiveness. They also discuss strategies for managing a busy workweek while optimizing weekend training. Plus, hear their insightful breakdown of recent racing events and team tactics, and get excited about the latest updates from Pete's bike shop, Free Lap Collective. Don't miss out on the valuable tips and racing analysis…
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SHOULD YOU IGNORE FTP?? | Ask a Cycling Coach Podcast 526
3 april 2025 · 49 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
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// TOPICS COVERED
(00:00) Welcome!
(01:39) New Features in TrainerRoad
(06:38) Listener Question: Is FTP Dead?
(07:52) The Importance of FTP and Other Metrics
(14:48) Durability vs. FTP
(24:20) Understanding Aerobic Fitness and FTP
(25:13) The Importance of Training Systems
(26:45) Addressing FTP Misconceptions
(27:15) In-Depth Analysis of Dave's Training
(30:24) How to Know When Your FTP is Too Low
(40:19) Signs You Aren’t Recovering Enough
(48:15) Final Thoughts and Upcoming Events
In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Coach Jonathan and Nate dive into the hotly debated topic of whether FTP is still relevant. They analyze training mistakes by looking at a real rider's career and discuss how to optimize your cycling training. The episode also covers the latest TrainerRoad features, the importance of consistency in training, and how to properly use TrainerRoad to get faster. They also answer a listener's question about the focus on FTP versus other metrics. Tune in for valuable insights and practical tips on making the most of your training plan. Have questions or want your training calendar analyzed? Drop a comment below!
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video n…
-
IS OVERTRAINING A MYTH?? | Pro Cyclist Hannah Otto | Ask a Cycling Coach Podcast 529
1 april 2025 · 1 uur 20 min
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace
🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:40) Training Between Races
(01:34) Mediterranean Epic and Training Insights
(05:11) Cadence and Bike Setup
(08:06) Tucson Training Block
(10:13) Sea Otter Race Challenges
(16:04) Mental Resilience and Moving Forward
(21:29) Upcoming Races and Strategy
(25:48) Listener Questions and Training Tips
(39:28) Building Confidence in Your Choices
(42:02) Managing Social Media's Impact on Athletes
(49:39) Finding the Ideal Brake Lever Angle
(57:05) Balancing Training and Recovery
(59:24) Optimizing Training for Better Performance
Coach Jonathan Lee and pro cyclist Hannah Otto discuss the delicate balance of training and recovery. Hannah shares her insights on training strategies, managing social media during race weeks, and bike setup tips for optimal performance. The episode also includes a deep dive into an athlete's training calendar to identify areas for improvement, revealing the benefits of structuring your workouts and focusing on recovery.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.b…
-
ZONE 2 + HEART RATE MYTHS FOR CYCLISTS| Ask a Cycling Coach Podcast 525
27 maart 2025 · 55 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:26) Rapid Fire Questions with Hannah Otto
(02:16) Hard Workout Types
(09:55) Training Calendar Review: Signs You’re Doing Too Much
(27:20) Addressing Cadence and Power Balance
(27:48) Understanding Zone Two Training (Myths)
(30:50) The Role of Cadence in Training Adaptations
(41:03) Balancing Heart Rate and Power in Training
(48:35) Adapting Training Plans for Optimal Performance
Coach Jonathan Lee and professional gravel cyclist Hannah Otto discuss optimizing Zone 2 training, the pitfalls of overtraining, the significance of proper recovery, and the effect of cadence and heart rate on power-based training. They also answer listener questions on training load, heart rate discrepancies in cycling and running, and the utility of training metrics. Gain valuable insights on structured training and practical tips for enhancing your performance in this episode. Drop a comment below if you have questions or want your TrainerRoad account analyzed!
// RESOURCES MENTIONED
- Hannah’s Instagram: https://www.instagram.com/thehannahotto/
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: htt…
-
STAGE 7 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 524
23 maart 2025 · 18 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:17) Weather Challenges and Course Adjustments
(01:20) Race Day Delays and Management
(02:54) Final Day Reflections
(03:53) Overall Experience and Lessons Learned
(09:29) Support Crew and Logistics
(11:40) Shoutouts and Acknowledgements
(17:33) Closing Remarks and Sponsor Thanks
Wrapping up Cape Epic 2025 In today's episode, we recap the final stage of the 2025 Cape Epic with Team CycleSport.com's Alex Wild and Zach Calton. We discuss the challenges they faced during the race, including a stage shortening due to torrential rain and the significant delays on race day. Alex and Zach share their personal experiences and reflections, including handling race day stress, logistical hurdles, and their overall takeaways from the event. Special shoutouts go to their supporters, both on and off the trail. Join us for an insightful look into one of the world's toughest mountain bike stage races.
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
… -
STAGE 6 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 523
22 maart 2025 · 15 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:24) Horrendous Mud and Wrong Turns
(05:23) Contact Lens Struggles and Stage Performance
(07:41) The Brutality of the Race
(09:24) Mechanical Issues and Team Dynamics
(11:50) Looking Ahead to the Final Stage
In today's episode, we recap the penultimate stage of the 2025 Absa Cape Epic, an intense 97-kilometer ride through muddy and challenging conditions. Join Team CycleSport.com's Alex Wilde and Zach Colton as they share their harrowing experience of missed turns, dealing with muddy contacts, and persevering through mechanical issues. Despite the setbacks, the team moved up in the general classification standings. Hear reflections on the grueling nature of the race, the camaraderie among riders, and the anticipation for the final stage. Don't forget to send your support and check out CycleSport.com for your biking needs!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.…
-
STAGE 5 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 522
21 maart 2025 · 21 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(01:50) Zach’s Nightmare Mechanical
(11:59) Will Zach keep racing Cape Epic?
(18:32) Looking Ahead to Stage 6
In today's episode, we recap the rigorous Stage 5, also known as the Queen Stage, of the 2025 Absa Cape Epic. This stage included a total distance of 98 kilometers and 2,850 meters of climbing. Alex and Zach faced severe challenges, including a crash and a catastrophically broken rear wheel, which led to time-consuming struggles including shouldering the bike and walking without shoes to reach the tech zone. Despite debates on whether to continue or pull out of the race, both Alex and Zach discuss their resolutions to push through adversity. We also provide a preview of the next stage, covering the expected route and weather conditions. Stay tuned to hear their gripping journey and perseverance! Don't forget to leave your messages of support and check out CycleSport.com to help support Alex and Zach.
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
…
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STAGE 4 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 521
20 maart 2025 · 16 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:55) Alex’s Heat Challenges and Hydration Issues
(02:15) Zach’s Physical Struggles and Adaptations
(07:10) Race Strategy and Performance Analysis
(11:10) Looking Ahead to the Queen Stage
Alex and Zach discuss their experiences with continued heat, and unexpected challenges like leg pain and crashes. They discuss some crazy power data and cool tactics they’ve used to move up in the field. The team also previews the challenging Queen Stage and shares their strategy for tackling it. Tune in for insights and support Alex and Zach on their journey!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
… -
STAGE 3 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 520
19 maart 2025 · 15 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:13) Stage 3 Performance Recap
(00:40) Battling the 104º/40º Heat!
(01:28) Managing Nutrition and Hydration
(03:14) Race Strategy and Competitor Dynamics
(04:25) Course Details and Challenges
(07:44) Weather Forecast and Equipment Adjustments
(08:53) Looking Ahead to Stage 4
Join us for Stage 3 recap of the ABSA Cape Epic 2025 with Team CycleSport.com’s Zach Calton and Alex Wild!40º / 104º temperatures made for a scorching day that even caused the race organizers to prematurely cancel the stage for amateurs at 2:00pm local time.Alex and Zach share how they adjusted nutrition, hydration strategies, and equipment choices that helped them cope with the grueling conditions. Support Zach and Alex by following their journey and engaging with them on instagram. Leave your comments and encouragement below!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch ou…
-
STAGE 2 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 519
18 maart 2025 · 18 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(01:33) The flat tire from hell
(08:16) How to Recover from Adversity Mid-Race
(11:32) Stage 3 2025 Absa Cape Epic
(18:11) Conclusion and Final Thoughts
Join Coach Jonathan for a thorough breakdown of stage two of the 2025 ABSA Cape Epic with team Cycle Sports' Alex Wild and Zach Kelton. They discuss the challenges faced in a 66km time trial, including mechanical failures, and how they impacted the team's performance. Learn about the race rules, personal experiences, and the team's strategy moving forward. Support their racing efforts by following the sponsor links and using the discount codes shared in this episode!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uH…
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STAGE 1 RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 518
17 maart 2025 · 21 min
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// TOPICS COVERED
(00:00) Welcome!
(00:11) Cape Epic 2025 Stage 1 Breakdown
(00:43) An absolutely brutal start
(03:01) Partner Race Strategies and Tactics
(05:33) Managing Physical and Mental Fatigue in a stage race
(15:19) Logistics of transfer stages in Cape Epic
(18:05) Looking Ahead to the Time Trial
Join Coach Jonathan Lee, Alex Wild, and Zach Calton from the CycleSport.com team as they recap Stage 1 of the 2025 Absa Cape Epic. Alex and Zach were able to move up two positions in GC on a truly chaotic day. We cover the intense wind, dust, sketchy trails, and extremely hard start from Stage 1. We also get into how to manage frustration and expectations when your performance doesn’t match your expectations. Tune in for this and a look ahead at tomorrow’s extremely long 66km/41mi Time Trial Stage!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained vide…
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PROLOGUE RECAP | CAPE EPIC 2025 | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 517
17 maart 2025 · 21 min
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// TOPICS COVERED
(00:00) Welcome!
(01:12) How to Build a Race Strategy for Cape Epic
(12:10) Managing Heat and Hydration at Cape Epic
(14:36) How Alex Wild and Zach Calton warmed up at Cape Epic
(17:22) Cape Epic Stage 1 Preview
Get an exclusive inside look at the Cape Epic with team CycleSport.com’s Alex Wild and Zach Calton. They break down their performance in the prologue, discuss their pacing strategies and team dynamics, and share insights on tackling challenging climbs and technical descents. Plus, they delve into heat management, their warm-up routines, nutrition strategies, and what to expect in Stage 1 of the Absa Cape Epic tomorrow!Follow their journey through the Cape Epic and learn from their experiences all week!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://w…
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CAPE EPIC 2025 | PREVIEW | CYCLESPORT.COM ALEX WILD + ZACH CALTON | Ask a Cycling Coach Podcast 516
14 maart 2025 · 29 min
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// SHARE AND RATE THE PODCAST!
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:50) Pre-Race Nerves and Expectations for Cape Epic 2025
(04:07) Cape Epic 2025 Race Overview
(06:16) Heat Training and Equipment Setup
(14:24) Alex and Zach’s Nutrition Strategies
(20:44) Race Strategy and Team Dynamics
(25:37) Closing Remarks and Final Thoughts
Join Coach Jonathan Lee, Alex Wild, and Zach Calton from Team CycleSport.com as they prepare for the 2025 edition of Cape Epic, the world’s hardest and most grueling marathon mountain bike stage race. Alex and Zach will be giving us an inside look at their Cape Epic experience with short 15 minute podcast check-ins after every stage. In this episode, Alex and Zach discuss their unique training routines, bike setups, nutrition plans, and overall race strategy!
// RESOURCES MENTIONED
- Watch Cape Epic Livestreams and Recaps: https://www.youtube.com/EpicSeries_Race_The_World
- Support their sponsor, Cyclesport.com! https://www.cyclesport.com/
- Follow Alex on Instagram: https://www.instagram.com/alexwildmtb/
- Follow Zach on Instagram: https://www.instagram.com/zachcalton/
- Learn more about Cape Epic: https://www.epic-series.com/capeepic-event-route
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- Train…
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RAISE YOUR FTP WITH LESS TRAINING | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 515
6 maart 2025 · 1 uur 3 min
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(04:14) Training Insights and Strategies
(05:54) Crazy Zwift Club Stats!
(09:33) Why Hasn’t His FTP Gone Up??
(11:55) FTP Testing Methods and Insights
(29:57) Understanding FTP and CTL
(31:16) How Alfred got a higher FTP with lower volume
(33:53) Post-Workout Surveys and Their Benefits
(35:12) Master's Plan and Key Workouts
(38:16) VO2 Max Workout Problems
(42:00) Avoiding Common Training Mistakes
(58:04) Consistency and Carbs: Keys to Success
Coach Jonathan and Nate Pearson discuss how to raise your Functional Threshold Power (FTP) with less training volume but better results. Using Alfred's training data as a case study, they delve into the effectiveness of structured training versus unstructured group rides and VO2 max workouts. They also highlight the importance of consistency, carbohydrate intake, and the role of post-workout surveys in optimizing performance. Learn actionable tips for maximizing your cycling gains and join the conversation in the comments below to have your own training analyzed!
// RESOURCES MENTIONED
- Zwift Club Stats on Instagram: https://www.instagram.com/p/DGwACWhy-OQ/?img_index=1
- Mauna Kea Podcast: https://www.trainerroad.com/blog/ask-a-cycling-coach-episode-124-mauna-kea-training-while-traveling-5-strength-training-exercises-and-more/
- Polarized + Pyramidal Study: https://link.springer.com/article/10.1007/s40279-024-02149-3
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more eff…
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Nutrition Tips for Cyclists from Registered Dietician Alex Larson | Ask a Cycling Coach Podcast 514
27 februari 2025 · 1 uur 10 min
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:28) Alex Larson's Training Journey
(00:04:19) Balancing Training and Family Life
(00:09:52) Nutrition Strategies for Late Night Workouts
(00:18:58) Fueling and Recovery Insights from Alex
(00:30:21) Jonathan's Recovery Nutrition
(00:33:54) Navigating Weight and Self-Perception
(00:36:46) The Impact of Injury on Weight and Self-Image
(00:39:39) Exciting Announcements and Upcoming Events!
(00:40:51) Listener Questions: Nutrition and Weight Loss
(00:42:33) Artificial Sweeteners and Cycling
(00:48:20) Budget-Friendly Nutrition for Cyclists
(00:58:49) Sustainable Weight Loss Strategies
In today's episode, Coach Jonathan is joined by registered dietitian Alex Larson to discuss practical and effective ways to optimize your nutrition and training as a cyclist. They dive into Alex's personal training journey, her impressive FTP increase, and how she manages her diet and training around a busy family life. Jonathan and Alex also address listener questions on artificial sweeteners, budget-friendly nutrition items for on the bike, and strategies for safe and sustainable weight loss. Learn how to tailor your diet to your training needs and improve your performance on the bike. Don't miss this insightful episode packed with practical advice and expert tips. Let us know your thoughts in the comments below!
// RESOURCES MENTIONED
- Alex Larson Nutrition: https://alexlarsonnutrition.com/
- Alex’s Instagram: https://www.instagram.com/alexlarsonnutrition
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad…
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Racing Smart & Overcoming Mental Blocks | Pro Tips with Hannah Otto | Ask a Cycling Coach Podcast 513
20 februari 2025 · 1 uur 28 min
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// SHARE AND RATE THE PODCAST!
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00:00) Introduction and Guest Introduction
(00:01:11) Mediterranean Epic Overview
(00:03:27) Race Strategy and Goals
(00:09:27) Warmup Techniques and Insights
(00:21:12) Nutrition Strategies
(00:25:14) Mental and Physical Recovery
(00:29:36) Dealing with Flats and Mechanical Issues
(00:40:16) Should Amateurs Not Race with Pros?
(00:46:10) Racing Tactics and Strengths
(00:52:19) The Importance of Data in Racing
(01:02:28) Mental Blocks and Overcoming Challenges
(01:21:40) Recovery and Future Plans
In today's Ask a Cycling Coach podcast, Hannah Otto joins TrainerRoad to share insights from her recent Mediterranean Epic race experience. Jonathan and Hannah cover everything from strategic racing details to overcoming mental blocks and discuss testing nutrition and recovery approaches. Hannah also shares valuable tactical advice, mental strategies for marked racers, and explores how bike computer data can influence race-day decisions. Tune in for actionable takeaways, motivation, and more! Drop your questions for upcoming guests in the comments below!
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q…
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ZWIFT + TrainerRoad Integration is LIVE! | Ask a Cycling Coach Podcast 512
10 februari 2025 · 27 min
Zwift + TrainerRoad – It’s Finally Here! 🥳 Lees meer
Join us today for a Happy Hour Zwift Ride: https://www.zwift.com/events/view/4830567
Join the TrainerRoad Zwift Club: https://www.zwift.com/clubs/c85b96b9-d756-4946-8581-16ab1dc7e4bd/join
RSVP for the TR x Zwift Group Ride: https://www.zwift.com/events/view/4801567
Learn more in the TrainerRoad Forum: https://www.trainerroad.com/forum/t/zwift-trainerroad-integration-is-live/100555
Get the right workout every time in Zwift!📆
If you follow a Training Plan, your scheduled workouts will show up in the “For You” section of Zwift every day, and TrainerRoad will automatically adapt your plan in the background so all you have to do is open Zwift and train!
🧠 If you don’t follow a training plan, TrainerRoad will analyze all of your training in the background and give you an AI-recommended workout every day.
🎽 Anybody with a TrainerRoad account gets the TrainerRoad kit, and we think it’s the best looking kit in the game ;)
🤝 You can join the TrainerRoad Zwift Club for group rides, races, and an awesome group of cyclists that want to get faster just like you.
It’s serious training and serious fun, together at last!It’s live for all TrainerRoad and Zwift Subscribers!
Sign up and connect your accounts now at https://www.TrainerRoad.com
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WHY YOUR FTP IS DROPPING | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 511
6 februari 2025 · 21 min
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// SHARE AND RATE THE PODCAST!
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// TOPICS COVERED
(00:00) Welcome!
(00:29) Analyzing Mattheu’s FTP Drop
(01:19) The Connection Between FTP and TSS
(03:03) How Consistency Affects FTP
(05:38) Structured vs. Unstructured Workouts
(07:58) Monthly Breakdown of Training
(15:56) Tips to Raise Your FTP
In today's episode, Coach Jonathan dives into the detailed analysis of an athlete's training calendar to understand why their FTP has been decreasing despite continued training. Jonathan analyzes his training stress score (TSS), structured workouts, outdoor rides, rest weeks, and consistency. Jonathan highlights the importance of following structured plans, avoiding workout stacking, respecting fatigue detection, and staying consistent in training. Discover practical insights and recommendations for improving your training and FTP in this informative episode. Drop a comment below if you want your TrainerRoad account analyzed!
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive …
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A PRO CYCLIST’S GUIDE TO INJURY RECOVERY | Hannah Otto | Ask a Cycling Coach Podcast 510
30 januari 2025 · 1 uur 28 min
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// SHARE AND RATE THE PODCAST!
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Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00:00) Welcome!
(00:00:19) Coach Jonathan’s collarbone surgery
(00:07:16) How to know when to return to competition
(00:14:43) Nutrition tips to help injury recovery
(00:36:29) Hannah Otto’s big new sponsors
(00:40:37) How to set up a new bike
(00:46:04) Privateer vs. Factory Teams
(00:52:12) Training and Racing Strategies
(00:57:04) Why are new bikes so heavy?
(01:06:50 Nutrition for Junior Athletes
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRoad on X: https://www.x.com/TrainerRoad
- Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
- Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
- Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5
- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP
- Training Blog: https://trainerroad.cc/3gCdNdN
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CYCLING TRAINING TIPS FROM A PRO | Alex Wild | Ask a Cycling Coach Podcast 509
16 januari 2025 · 39 min
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Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(00:46) Alex Wild's Racing Goals for 2025
(01:11) Should the Life Time Grand Prix Change Their Rules?
(04:39) How to keep training after a big race (Unbound Gravel)
(06:36) Gravel World Championships vs. Lifetime Grand Prix
(14:56) Balancing Multiple A Events
(20:12) Training Periodization strategies for a whole season
(26:33) Alex’s favorite type of workouts + training tips
(36:01) Equipment and Nutrition Updates
Join Coach Jonathan Lee and pro cyclist Alex Wild as they discuss how Alex manages training periodization over a whole season, including details on Alex’s 2025 race calendar. In this episode, they explore strategic race selections, whether or not the Life Time Grand Prix should change their rules, and the importance of mental and physical recovery in peak performance. Alex shares insights into his training regimens, such as high-endurance rides and the benefits of training with specific micro-periodization. They also touch on equipment and nutrition plans, offering tips to help athletes at all levels. Don’t miss this comprehensive guide to mastering your race season!
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
- Alex’s Instagram: https://www.instagram.com/alexwildmtb/
- Alex’s Strava: https://www.strava.com/pros/80190
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.…
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Signs You Aren’t Recovering Enough | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 508
9 januari 2025 · 50 min
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// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00) Welcome!
(01:28) Greg's Training Progress and Challenges
(03:24) Analyzing Greg's Training Calendar
(04:11) Impact of Skiing on Training
(06:01) Importance of Rest and Recovery
(07:26) Greg's Strength Training Routine
(08:03) Adjusting Training Plans for Optimal Performance
(10:33) Heart Rate Analysis and Training Adjustments
(13:05) The Role of Group Rides and Races
(22:24) Cadence and Power Output Observations
(26:18) Training Calendar Analysis
(27:45) Impact of Blood Donation on Performance
(35:14) Strength Training Recommendations
(46:08) Peaks Challenge and Personal Updates
In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, the hosts analyze listener Greg’s training calendar to identify what's working and what's not. They discuss the importance of recovery, proper training structure, how overtraining can hinder performance, how blood donation impacts performance, and adjustments to get faster are suggested to optimize training and recovery effectively.
// RESOURCES MENTIONED
- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE
- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad
- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd
- TrainerRo…
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Should ALL Cyclists Take Creatine? | Cycling Nutrition Deep Dive | Ask a Cycling Coach Podcast 507
26 december 2024 · 50 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
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Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00:00) Welcome!
(00:01:15) Creatine's Impact on Performance and Misconceptions
(00:02:44) When Creatine May Not Be Beneficial
(00:04:36) Understanding Energy Systems and Creatine's Role
(00:06:25) Creatine's Benefits in High-Intensity Situations
(00:09:59) Misconceptions About Fat Burning and Exercise Intensity
(00:19:47) Creatine and Glycogen Storage
(00:25:20) The Weight Obsession in Cycling and Endurance Sports
(00:27:00) The Role of Glycogen in Short Efforts
(00:29:41) The Safety and Benefits of Creatine
(00:33:29) Dosage and Safety of Creatine
(00:35:14) Creatine and Weight Management Strategies
(00:43:52) The Science Behind Creatine Phosphate
(00:47:38) TrainerRoad: AI Cycling Coaching
In this episode of the Ask a Cycling Coach Podcast presented by TrainerRoad, Dr. Kyle Pfaffenbach joins to discuss the use of creatine for cyclists. The conversation covers the benefits of creatine for endurance athletes, especially its role in events with surges and sprint finishes, backed by recent research. They talk about the common misconceptions surrounding creatine, particularly the fear of weight gain due to water retention, and how it impacts overall performance. The discussion also delves into how creatine improves glycogen storage, energy systems, and muscle quality, and addresses practical concerns on when and how to take it. The importance of individualized plans based on specific athletic needs and contexts is emphasized throughout.
// RESOURCES MENTIONED
- NEW RESEARCH | Supplements for Cyclists | Ask a Cycling Coach Podcast 494 https://youtu.be/KwKswlCyoiI
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Ov…
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Why Your FTP Isn’t Improving | Deep Dive Into a Real Athlete’s Training | Ask a Cycling Coach Podcast 506
19 december 2024 · 1 uur 11 min
Try TrainerRoad risk-free! 👉 www.TrainerRoad.com Lees meer
// SHARE AND RATE THE PODCAST!
iTunes: https://trainerroad.cc/apple2
Spotify: https://trainerroad.cc/spotify2
Google Podcasts: https://trainerroad.cc/google
// TOPICS COVERED
(00:00:00) Welcome!
(00:01:05) Case Study: Matthew's FTP Stagnation
(00:02:09) Analyzing Training Patterns
(00:02:49) Unstructured vs. Structured Training
(00:03:50) Weekly Training Breakdown
(00:07:22) Outdoor Training Insights
(00:16:23) Adjusting Training Plans
(00:18:14) Strength Training and Rest Days
(00:28:22) Early Morning Workouts and Nutrition
(00:36:57) Upcoming Podcast Challenge Race
(00:39:16) Discussing the Peaks Challenge
(00:39:44) Australian Wildlife and Cycling Culture
(00:40:43) Race Strategy and Preparation
(00:46:38) Training and Nutrition Plan
The podcast features a detailed case study of an athlete named Matthew, exploring his FTP stagnation, training habits, and how improvements can be made. The episode also includes discussions on nutrition, optimal training practices, and strategic adjustments to both training intensity and recovery routines. Additionally, Jonathan shares insights into his preparation for the upcoming Peaks Challenge in Falls Creek, Australia, including his training plan, bike setup, nutrition strategy, and overall goals.
// RESOURCES MENTIONED
- Strength Training Research Review Podcast: https://youtu.be/OCXIkWvBTZs?feature=shared
- Strength Training with Derek Teel: https://youtu.be/rq3YIA4FoPE?feature=shared
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.
// HELPFUL LINKS
- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi
- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q
- TrainerRoad on Instagram: https://www.instagram.com/trainerroad/
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