Ask a Cycling Coach Podcast - Presented by TrainerRoad

What does it take to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (2:50) Chloe Woodruff’s World Cup STXC win! • (5:45) Advice for cyclists with diabetes • (10:20) How to pace an ultra-distance race • (15:40) Why more people should do low-volume plans • (21:35) Hacks and tips for fitting in training with a busy schedule • (31:00) Do topical skin products affect cooling? • (33:40) A deep dive on cooling • (44:05) Are baselayers effective? • (48:30) A deep dive on protein and BCAA for cyclists • (1:05:00) Understanding race prioritization • (1:11:55) Returning from a crash • (1:22:45) When should you use solid foods on the bike? • (1:32:35) How to be fast for an entire race series • (1:40:10) Live Questions 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

Hot weather training and racing tips, why you might not need rest weeks, tips for aerodynamic field testing and more, all covered in this week's episode of the Ask a Cycling Coach Podcast. Join us live this Thursday at 8:00am Pacific! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   How to beat hot weather Why you may not actually need rest weeks Are hiking and stair running good cross training? How to balance training with pregnancy How long can you ride in the Sweet Spot zone? How the digestive system reacts to a race Tips for riders with small hands Tips for aerodynamic field testing How to pin your race number 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 this Thursday at 8:00 am Pacific for this week's Ask a Cycling Coach Podcast for discussions on dominant team tactics, the best pre-workout snacks, a guide to understanding CTL and more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   What to pay attention to when you pre-ride a course Tire pressure: how low is too low? Why you should start with lower pressure than you think How to develop a Plan B race strategy Pacing long climbs A guide to understanding CTL Why are you always out of breath climbing stairs? Should you ride with a flat or rounded back? Why you can put out power on climbs, but not flats How to be fast on flat terrain Should you eat beans before your next workout? How to counter a dominant team 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

On the next episode of the Ask a Cycling Coach Podcast, we'll discuss stage race pro tips that Jonathan collected at a UCI stage race, how altitude affects caloric burn, a deep dive to help you understand TSS, and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Stage Race tips from the pros • How to stay focused during a race • Things to know about racing multiple times per day • Is Ribose a good recovery supplement? • How do nitrates and nitrites affect performance? • Are sprints at the end of a workout a bad idea? • How cold weather, swimming, and sodium levels affect hydration • Why does TSS drop in the Specialty Phase? • Why chronic training load is not a good indicator of performance • Understanding calories burned and metabolic efficiency • Does altitude affect caloric burn? • How to race against an unknown field • How to race solo amongst teams • What to expect when racing at a lower elevation 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

How big riders can easily beat light riders, how to manage rest day hunger and cravings, more information on sauna training and much more! --------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE   Outside Workouts with TrainerRoad! How to know when to skip a race and recover Pre-race routines and visualization XC MTB pacing USAC MTB call-up points explained We raced another TT! Indoor training on a budget Are saunas only effective immediately after training? How to prepare for a ramp test Coach Chad's strength training recommendations How does ribose affect recovery? Why you always feel extra hungry on rest days Why properly fueling workouts is actually a skill How to manage weight during a taper How big riders can easily beat light riders 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

Alison Tetrick is known as the Queen of Kanza and one of the best endurance racers in the world. We discussed everything from Dirty Kanza strategy to rebounding from traumatic accidents in the latest episode of the Ask a Cycling Coach Podcast. Tune in now! For more information on this episode, head over to forum.trainerroad.com/ • 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, interview special guests, 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

Sprinting is a skill every cyclist needs, and our latest podcast guest, Jeff Linder (NorCal Cycling Videos), is an expert at breaking down sprints in one of the most competitive districts in the USA. Tune in and become a better sprinter! For more information on this episode, head over to forum.trainerroad.com/ Tune in, get faster, and follow Jeff's channel on Youtube here: www.youtube.com/channel/UCIfRR1N2Gm1vjj9X955iWSQ • 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, interview special guests, 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

Rose Grant is a 4x national champion, multi-time Epic Rides champion, and a previous USA World Championships team member. She lives and trains in Whitefish, MT and manages to be a world-class contender while balancing the responsibilities of motherhood. Rose's experience at the pointy-end of some off the biggest XC races in the world, and her experience of returning from a string of devastating injuries gives her an entirely unique perspective that we can all learn from. Enjoy! For more information on this episode, head over to forum.TrainerRoad.com Tune in, get faster, and follow Rose's racing on her social channels @rosekgrant and @stanspivot. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The components of the ideal pre-race meal for Rose. • How Rose manages consistent sleep while traveling • Rose's morning routine • What Rose eats for pre-race breakfast • Rose's pre-race warmup routine • How Rose prepares herself mentally before a race • Rose's insanely good post-ride treats • How Rose maintained motivation through serious injuries • Rose's tips for resisting temptations with delicious baked goods! • Rose's favorite post-win indulgence • The one thing Rose wishes she did more of in her early years as a pro ---------------------------------------------------------------------------------------------------------------- • 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, interview special guests, 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

Keegan Swenson is one of the best cross-country MTB racers in the USA, and is currently focused on earning a spot to the 2020 Olympic Games in Tokyo, Japan. I've never met anybody who approaches the training process with so much enthusiasm and optimism, and I think we can all learn from that in this interview. Enjoy the podcast, and be more like Keegan! For more information on this episode, head over to forum.TrainerRoad.com Tune in, get faster, and follow Keegan's racing on his social channels @keegels99 and @stanspivot. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What Keegan eats for dinner the day before a race • The one thing Keegan takes to every race • Keegan's morning routine • Pre-race breakfast • Keegan's unconventional warmup strategy • What music Keegan listens to before a race • Why Keegan loves Park City so much • How Keegan balances strength training with on the bike training • What a typical strength training workout looks like for Keegan • Keegan's favorite post-win indulgence • The one thing Keegan wishes he did more of in his early years as a pro ---------------------------------------------------------------------------------------------------------------- • 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, interview special guests, 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

Sofía Gomez Villafañe is the current XCO and STXC National Champion of Argentina and a rising star in the sport of Cross-Country mountain biking. She's a relative newcomer to the sport and still maintains a part-time job while training and racing full-time for the Stans-Pivot Pro Team p/b Maxxis. For more information on this episode, head over to https://forum.TrainerRoad.com Tune in, get faster, and follow Sofia's racing on her social channels @sofithevilla and @stanspivot. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Sofia's pre-race dinner of choice • Sofia's sleep hacks • Morning routines for race day • Pre-race breakfast • Sofia's structured warmup • What music Sofia listens to before a race • Sofia's favorite place to ride • How Sofia is improving her psychological performance for racing • Balancing work, school and training • Sofia's favorite post-win indulgence • The one thing Sofia wishes she did more of in her early years as a pro ---------------------------------------------------------------------------------------------------------------- • 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, interview special guests, 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