Ask a Cycling Coach Podcast - Presented by TrainerRoad

World-renowned MTB skills coach Lee McCormack from Lee Likes Bikes joined us to break down Coach Jonathan's Leadville performance and take a deep dive into cornering and jumping. Episode 216 of the Ask a Cycling Coach Podcast is live! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Congratulations to the Stans Pivot Pro MTB Team Coach Jonathan's Leadville 100 Race Recap Equipment tips for the Leadville 100 Race Nutrition and pacing strategies for long rides Lee McCormack from Lee Likes Bikes is here! How to position your body on the bike for control and speed How to use rowing and anti-rowing on the bike How to read the trail and take advantage of small features Improving bike handling skills by seeing the trail as a wave 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Join us live for Episode 215 of the Ask a Cycling Coach Podcast! We'll be discussing the common saying of legs or lungs failing first and the science behind that, what happens in your body during a warmup, what speed wobbles actually are and how to avoid them, and much more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE TrainerRoad athletes going to World Championships! Legs vs. cardio: what is your limiter? How you use anaerobic work capacity Why attacking around the outside is a good idea Paceline tactics How fatigue accumulates over the course of a ride The science of warmups How to make sure you don't blow up during the swim How to properly pace a triathlon Ultra-endurance racing and discomfort Why do you get speed wobbles? How to train for the Iceman Cometh Challenge 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE A guide to USAC MTB National Championships at Winter Park, CO What it takes to be competitive at National Championships How to train for high elevation Pacing at elevation Nutrition for XCO racing New race analysis videos! Is VO2 Max trainable? How to deal with a disappointing race The danger of a DNF Does shoe weight matter? Road vs. MTB shoes How to shorten a triathlon plan 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Group ride tactics to help you move through the field, how green tea affects endurance performance, how to recognize, overcome and avoid overreaching and much more, all covered in Episode 213 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Update on TrainerRoad Pricing • Green Tea’s effect on performance • How to hold momentum through corners • The history of how Nate met Chad, Pete, and Jonathan • How to deal with mid-workout interruptions • Tips to improve confidence racing crits • How to brake while cornering • Cat 2 to Cat 1 upgrade strategies • What is overreaching and what does it feel like? • How to factor in mobility when choosing your bike • What is better: a TT bike, or a road bike with aero-extensions? 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Join us for a livestream of the Ask a Cycling Coach Podcast! We'll be discussing the basics of aerobic metabolism and how you can use it to make you faster, the physiological and psychological effects of openers, analysis of Coach Jonathan's Tahoe Trail 100 performance and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE Analyzing Coach Jonathan's Performance at Tahoe Trail 100 How to nail perfect pacing Can you absorb more than 90g of carbs per hour? How to transition to cyclocross season How your body turns food into energy Everything you needed to know about aerobic metabolism Should you mix VO2 and threshold intervals in the same workout? How to get big legs Advantages and disadvantages of wheel-off trainers The psychological and physiological effects of openers How to train for Enduro Variability Index explained 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

What role pain tolerance plays in performance, a deep dive into body fat, how to increase confidence and speed in descents, plus your live questions will all be covered in Episode 211 of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE How Nate is becoming a fast descender! What is the best mountain bike for a beginner? Tips to increase confidence with mountain biking Jonathan's bike setup for Leadville Tahoe Trail 100 course preview Should you avoid events longer than your goal race? How to recover from a big race How the Leadville corral system works How cortisol affects your training A deep dive into how your body uses fat How to find your w/kg limit What role does pain tolerance play in performance? 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Clif Bar Racing's Pete Morris will join us for a deep dive into the mechanics of a sprint, how much FTP increase you can expect in a year, equipment tips for the Leadville 100, how to regain motivation and more! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Carson City Off-Road race analysis • Congrats to the Stans-Pivot Pro Team and Clif Bar Racing's Nick Gibb! • Course recon tips • Triathlon relay tips • Low hanging "aero" fruit • How to train for a specific course • How to know your limits without power • What most people misunderstand about fueling rides • How to train for races that start hard • A deep dive on the mechanics of a sprint • Leadville equipment tips • How much FTP increase is normal in a year? • How to regain motivation 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Special guest and 4x Argentine National Champion Sofía Gomez Villafañe of the Stans Pivot Pro Team joins us for a preview of Nate & Sofía's Cape Epic plans, a deep dive into DOMS, race strategy and more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   4x Argentine National Champion, Sofía Gomez Villafañe Outside workouts are live! Epic Rides Carson City Off-Road Preview Nate and Sofía's Cape Epic plans Strength training benchmarks How to build an MTB race strategy How to get better at sustained power How to drop somebody that's faster than you Is muscle pain proportional to training load or quality? A deep dive on DOMS How to feel okay with celebrating How to gain "free" speed 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   Get started today: bit.ly/Get-Faster-TrainerRoad Download the TrainerRoad app: bit.ly/Download-TrainerRoad Browse training plans: bit.ly/TR-Training-Plans   ----------------------------------------------------------------------------------------------------------------   FOLLOW TRAINERROAD   Facebook: www.facebook.com/TrainerRd  Instagram: www.instagram.com/TrainerRoad  Twitter: www. twitter.com/TrainerRoad  Strava Club: www.strava.com/clubs/TrainerRoad

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • How to increase your FTP with TrainerRoad • Why you experience numbness when riding hard • Barely holding on to a fast group, or leading a slower group: What’s best? • How to use an olympic tri to prep for a Half-Ironman • How to taper before a Half-Ironman • Why course replica workouts aren’t good training • How to make the most of course reconnaissance • Tips to avoid a tight lower back • How elevation affects pacing • How to use “negative split” pacing • How to pick the right gearing for a climb • How to gain weight and get faster • Coach Chad’s Strength Training Recommendations • Should you reach max heart rate during a ramp test? • How to make a hot and humid room cool and dry • Training in the heat vs. cold • Tech that measures recovery 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad

Updating FTP with test data vs. race data, a deep dive on sleep and performance, how to do TrainerRoad workouts outside and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • New TrainerRoad apps! • How to do TrainerRoad workouts outside • Coach Jonathan's mini training camp • How to incorporate and recover from a training camp • How to train as a busy parent • Time management techniques for busy athletes • A deep dive on sleep and performance • How to be a better descender • The risks of using race data to update your FTP • Cramming for an ultra-endurance race • Stage race preparation tips • The Mongolia Bike Challenge 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 • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans ---------------------------------------------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd  • Instagram: www.instagram.com/TrainerRoad  • Twitter: www. twitter.com/TrainerRoad  • Strava Club: www.strava.com/clubs/TrainerRoad