Ask a Cycling Coach Podcast - Presented by TrainerRoad

Learn how to analyze your power curve to help direct your training, what to do to end a plateau in your fitness, a deep dive into if training your ability to handle a higher cognitive load will make you faster and more in Episode 264 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to push past plateaus in your fitness Why you don’t need to train as long as your goal events How to train weaknesses in your power curve Tubeless setups tips for MTB to road Training your ability to handle a higher cognitive load How to get structured workouts with TrainerRoad on a budget How to figure out how much to increase your FTP to progress your training 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

Justin Williams from L39ION of Los Angeles joins the team to break down his career, sprint tactics, and more in Episode 263 of The Ask a Cycling Coach Podcast. Donate to L39ION of Los Angeles: https://www.gofundme.com/f/pride-of-the-people-l39ion-of-los-angeles ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Special Guest Justin Williams joins The Ask a Cycling Coach Podcast! How to setup a leadout train Can you teach people leadout skills? How do you communicate as a team? How to stay safe while fighting for position WYR have 2000 watts peak power or 1500 watts for longer? Do you do strength training? Justin’s nutrition and training strategy for off season to in season Justin’s breakdown on how to sprint How Justin started his cycling career How can we make cycling more inclusive? Donate to the L39ion of Los Angeles How do you find new riders for L39ion? How to beat L39ion of Los Angeles Would L39ion race Dirty Kanza? More training questions answered here: bit.ly/Training-Questions-Help-Center ---------------------------------------------------------------------------------------------------------------- FOLLOW L39ION ON INSTAGRAM: L39ION of Los Angeles: https://www.instagram.com/l39ion.la/ Justin Williams: https://www.instagram.com/juswilliamz/ Cory Williams: https://www.instagram.com/nationsnumber1beast/ Dante Young: https://www.instagram.com/danteyoung__/ Cory Lockwood: https://www.instagram.com/cory.lockwood/ Tyler Williams: https://www.instagram.com/twcycling/ Hunter Grove: https://www.instagram.com/stuntergrove/ Lance Haidet: https://www.instagram.com/lancy_pants/ CJ Williams: https://www.instagram.com/calibdub/ Eder Frayre: https://www.instagram.com/ederfrayre/ Diego Binatena: https://www.instagram.com/diegobinatena/ Isaiah Oliver: https://www.instagram.com/isaiaholiver04/ Angel Munoz: https://www.instagram.com/amunoz_/ Ethan Villaneda: https://www.instagram.com/ethanvillaneda/  ---------------------------------------------------------------------------------------------------------------- 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

Training tips to increase your peak sprint power, how to sustainably push your physical and mental limits, techniques to improve your comfort on the bike and more in Episode 262 of The Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: A recap on Round 3 of the LIVE Group Ramp Test What happened to Nate? Jonathan’s new tip to improve your Outside Workouts Training tips to improve your peak sprint power How to sustainably push your physical and mental limits Techniques to improve your comfort on the bike Did Amber actually go to failure on the last LIVE Group Ramp Test? How your Specialty Phase can get too hard to complete How to pause your Outside Workout when you need more time for a rest interval Is carbon better than alloy for MTB handle bars? Nate’s recommendation for protein powder Is it possible to make fitness gains too fast? 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

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Why bonking on your rides is not making you faster, tips to increase your FTP while riding outside with TrainerRoad's Outside Workouts Feature, the coaches' predictions for racing Cape Epic in 2021 and more in Episode 261 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: The coaches’ expectations for Cape Epic 2021 Why bonking on your rides is not making you faster How to estimate your FTP ceiling The pros and cons of fueling your rides to hunger How to find the right type of training to continue to increase your FTP Tips to ride in the right zone with Outside 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

Precision Hydration's Andy Blow joins the podcast this week to discuss all things hydration, including dealing with muscle cramps, balancing your sodium levels, women's specific hydration and more in Episode 260 of The Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: About Andy Blow and How Precision Hydration started How to increase your sweat rate if needed for your event Properly loading your body with sodium and electrolytes before an event How much salt should an athlete be getting in their diet What do the salt stains on your clothes after exercise mean? Sodium and hydration requirement differences for indoor vs outdoor workouts The effect of dousing yourself with water during exercise Why do cramps happen and what we can do to prevent them The role of sodium in cramping Women's specific practices for proper hydration 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

A sneak preview of a totally new podcast from TrainerRoad – the Successful Athletes Podcast! A look into the preparation and execution of the Everesting World Record by Stans Pivot's and Monster Hydro's Keegan Swenson. ---------------------------------------------------------------------------------------------------------------- Keegan's ride file: https://www.trainerroad.com/app/career/keegels/rides/81082796-everest-fkt-i-think-i-officially-hit-everest-around-7-42-i-am-100-shelled- ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to select the best route for an Everesting attempt How to build a pacing plan for Everesting How should you train for a successful Everesting attempt The best gearing and equipment choices for Everesting Logistics and support strategies for Everesting How to build a nutrition plan for Everesting What Keegan learned while setting the Everesting World Record 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 training all your energy systems in one workout is not efficient training, using heart rate data to tell if you are getting faster, maintaining healthy cycling habits and more in Episode 259 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: Takeaways from the Coaches' latest Group Ramp Test Why training all your energy systems in one workout is not efficient training How to use heart rate data to tell if you are getting faster Why aerobic endurance rides are limited to two hours in the TR training plans How to maintain healthy habits vs addictions 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

Training and planning tips to reach peak fitness at your goal event, how to build your FTP and increase endurance for long efforts, techniques to manage a high training load and more in Episode 258 of the Ask a Cycling Coach Podcast.  ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to properly setup your training plan for peak fitness at your goal event The physiological differences between cycling vs running Tips to get started riding and training indoors on rollers How to use cycling as a replacement for swim training when pools are closed Tips to find terrain for Outside Workouts when living in a city How to build your FTP and increase endurance for long efforts When to push through the pain and train more vs when to rest How to manage your workout schedule if the training load is too high 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 mechanics of how your body pulls glycogen from the muscles for energy, recovery tips for triathletes to ensure they are getting faster in all 3 sports, tips for optimal breathing while cycling and more in Episode 257 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE: How to write out workout structure The mechanics of how your body pulls glycogen from the muscles for energy The impact of having big muscles on your glycogen storing ability Recovery tips for triathletes to ensure they are getting faster in all 3 sports The most efficient way to breathe while cycling The biggest difference between men and women's racing One thing that is always overlooked in women's training and nutrition advice 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