Ask a Cycling Coach Podcast - Presented by TrainerRoad

How to improve your racing at elevation while living at low altitude, how to increase your ability to suffer, how to recover from a big training week and more in Episode 274 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to create your own goals in a year of no racing Simple ways to add more volume to your training How to best recover from a high volume training week or training block Why using a TENS unit may aid recovery Amber’s biggest concerns going into The Cape Epic Tips to ride faster on a single-speed mountain bike How to race at elevation while living at low altitude How to improve your ability to ride in sweet spot The Coaches Tour de France jersey picks How to improve your ability to suffer How to switch to training in the early mornings Pro tips for openers the day before your MTB race More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast  ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder  • Get Started: https://www.trainerroad.com/getting-started  ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ  • Instagram: https://www.instagram.com/trainerroad/  • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad 

Why FTP isn’t always the best measure of your fitness, how to find the right type of base plan for you, why plyometrics may help cyclists get faster and more in Episode 273 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Efficiently increase your aerobic capacity  Why FTP isn’t always the best measure of fitness Tips to choose if Sweet Spot Base or Traditional Base is best for you How to use a B-Race to prep for your A-Race How to add more volume to train for ultra-endurance events Plyometrics for mountain bikers and cyclists The best preparation for Single Track 6 How to train for and execute very long rides More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast  ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder  • Get Started: https://www.trainerroad.com/getting-started  ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ  • Instagram: https://www.instagram.com/trainerroad/  • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad 

MTB World Champion Kate Courtney joins the podcast to give you the insights to what it takes to be a World Champion including how she builds resilience through mental training, how she is able to quickly recover from crashes, why she uses strength training to get faster and more in Episode 272 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Cape Epic deep dive into equipment, nutrition, logistics, etc. How Kate works on her technical skills to race pro MTB Why Kate uses strength training to get faster Kate’s nutrition for training, racing, recovery and more How Kate is able to quickly recover between races and training sessions Kate’s insights to build the strong mental fortitude of a world champion More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast  ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder  • Get Started: https://www.trainerroad.com/getting-started  ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ  • Instagram: https://www.instagram.com/trainerroad/  • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad 

How to quickly recognize and treat hyponatremia, how to get faster with a low TSS training plan, how EPO and your hematocrit affect your performance and more in Episode 271 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to recognize and treat hyponatremia Tips to get the most benefit from caffeine for training and racing How EPO and your hematocrit affect your performance How to get faster with a low TSS training plan Tips to pick the best plan for draft-legal triathlons Why training VO2 Max is helpful even if you don’t race Setup tips for to train with a single-speed on an indoor trainer Why you should be using tire inserts for XC MTB   More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast  ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder  • Get Started: https://www.trainerroad.com/getting-started  ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ  • Instagram: https://www.instagram.com/trainerroad/  • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad 

Special guest Jesse Fortson from The Successful Athletes Podcast (https://youtu.be/jSlKA3dBQfs) joins Jonathan and Pete to delve into the science of his weight loss journey, how to find the right diet for you, nutrition tips to ensure you lose weight and get faster and more in Episode 270 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: General guidelines for the ideal nutrition for cyclists How to find a balance with your calorie deficit Tips to get more quality macro-nutrients in your diet How to manage your cravings while trying to lose weight Strategies to fuel your workouts and still maintain your weight loss More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast  ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder  • Get Started: https://www.trainerroad.com/getting-started  ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ  • Instagram: https://www.instagram.com/trainerroad/  • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad 

MTB Pro Alex Wild joins the team to discuss how he balances riding pro MTB and a full-time job, how he uses analytics to improve every aspect of his mountain biking ecosystem from equipment to nutrition and training, a breakdown of Alex’s setup with the new Specialized Epic and more in Episode 269 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How Alex started riding MTB Alex’s strategy to KOM Old La Honda road How Alex balances a full-time job and racing pro MTB Alex insights to manage expectations and confidence on race day Alex’s racing and training equipment checklist How Alex deals with nerves on race day Pro tips for a proper MTB race warmup How to plan for a year-long racing season More training questions answered here: bit.ly/Training-Questions-Help-Center  ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast  ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder  • Get Started: https://www.trainerroad.com/getting-started  ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ  • Instagram: https://www.instagram.com/trainerroad/  • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad 

Finding the right cycling workouts to help you lose weight, how a year of training and no racing will affect your performance, the most common cycling myths debunked and more in Episode 268 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: A safety first reminder from Coach Jonathan How a year of no racing affects your fitness How to lose weight through cycling training The most common cycling myths debunked How to return to training after illness The best cadence to use in training Tips to avoid bad food and eat better More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder • Get Started: https://www.trainerroad.com/getting-started ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

The difference between your VO2 Max power and Max 1 minute power, how to get the most benefit from your training zones, why training can make you lightheaded and more in Episode 267 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Etiquette tips for doing TrainerRoad's Outside Workouts Why you can handle higher blood sugar levels during exercise The difference between your VO2 Max power and Max 1 minute power How to get the most benefit from your training zones Training tips for mountain bike time trials Why athletes may get light-headed when standing quickly How to best use extra training time in your week Is it ok to yell expletives during a workout? How to fit a weekly race into your Mid-Volume Training Plan Where you can find information about local races How to fuel for early morning workouts More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder • Get Started: https://www.trainerroad.com/getting-started ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Do carbs stop you from burning fat, why TSS doesn’t increase linearly, how to plan and recover from a training camp and more in Episode 266 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Live Ramp Test Recap Why TSS doesn’t increase linearly Do carbs stop you from burning fat? How to plan and recover from a training camp Training slow cadence for climbing More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder • Get Started: https://www.trainerroad.com/getting-started ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad

Shequaya Bailey and Marty Merritt from The Black Foxes join the podcast to discuss the goals of their organization, The Black Foxes, plus riding in wet conditions, racing and training with a fixed gear bike and more in Episode 265 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Shequaya Bailey and Marty Merrit from The Black Foxes join the Ask a Cycling Coach Podcast! How the Black Foxes and the TrainerRoad Coaches got started in cycling What is the goal of The Black Foxes? Equipment and riding tips to be confident in wet conditions How to ride perfect Outside Workouts on your mountain bike Tips to setup your fixed gear bike with a power meter More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gather to answer queries submitted from athletes around the globe, as well as dish about their latest training experiments, discoveries and tips. Subscribe to the Ask a Cycling Coach Podcast: www.trainerroad.com/podcast ---------------------------------------------------------------------------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Build Your Custom Plan: https://www.trainerroad.com/plan-builder • Get Started: https://www.trainerroad.com/getting-started ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://bit.ly/3dussVQ • Instagram: https://www.instagram.com/trainerroad/ • Twitter: https://twitter.com/TrainerRoad • Strava Club: https://www.strava.com/clubs/trainerroad