Ask a Cycling Coach Podcast - Presented by TrainerRoad

A complete guide to planning your training for the year, power vs. heart rate and indoor training tips and gear we're loving right now. All of this and more in Episode 134 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:30)TrainerRoad CX Nationals Athlete Panel Event • (01:17)We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (02:15) Why you should sync Strava and Garmin Connect to TrainerRoad • (02:40)How to plan your year of training • (03:15)How to set proper goals • (11:55)How to make sure you peak at the right time • (13:20)How to prioritize your races: A, B and C races • (14:35)How to adjust your training plan • (19:10)Dealing with multiple A Races • (25:10)Adjusting plan when you don't have enough time • (25:55)Adjusting plan when you have extra time • (31:30)Definition of A, B and C Races • (35:45)Adjusting training plan for illness • (37:40)Adjusting training plan for business trips or vacation • (41:40)Battling mental/physical fatigue and burnout • (49:20)Do you really need an offseason? • (56:10)Power vs. Heart Rate: Is heart rate still relevant? • (1:00:00)Tips and tricks for getting started with indoor training • (1:18:40)Are tubeless tires best for road too? • (1:29:05)What is "going into the red" and should you actually avoid it? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers 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 FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

What to do when you miss a workout, Garmin data fields you need for racing, and when should you have a recovery drink & more. All of this and more in Episode 133 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:25) TrainerRoad CX Nationals Athlete Panel Event • (01:20) We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (10:45) Why you should sync Strava and Garmin Connect to TrainerRoad • (11:04) Consistent-Quality • (12:05) Why your body build is not an excuse • (17:50) How to be a good racer when the odds are against you • How triathletes can use road racing for training • (30:40) CX Tire discussion • (37:35) Does your trainer have too much resistance? • (50:40) What data fields you need to have on your Garmin • (1:11:25) How to adjust your training for missing a workout • (1:11:25) What to keep in mind when training twice per day • (1:15:40) How to properly calibrate a power meter • (1:20:15) How soon after a workout should you have a recovery drink? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers 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 FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

Tactics and etiquette to help you own your next group ride, what cyclists should know about cross-training, and how to rebound from a disappointing result. All of this and more in Episode 132 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! www.TrainerRoad.com/jobs • Why you should sync Strava and Garmin Connect to TrainerRoad • What every racer should know about number pinning • Dealing with doctors as an endurance athlete • How important is power/weight? • Should you use your TT bike on the trainer? • How to use cross-training for cyclists • How to nail interval workouts outside • Can long course triathletes use MTB for training? • Your guide to nailing an FTP test • How to avoid hand pain for cyclists • How to deal with disappointing results ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers 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 FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

Are wider tires really better, what intensity is best for fat burning and can you brick strength training and cycling workouts? Get the answers in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! Apply here. • Why you should sync Strava and Garmin Connect to TrainerRoad • Training entertainment suggestions • How to manage motivation when life won't let you train • Which Build Phase training plan is best for time trialists • Why you shouldn't copy other's training • Are wider tires better? • What size tire should you be running on your rims? • How to make your current wheelset more aero • How to avoid weight gain when you can't train • Why do triathletes always keep their shoes clipped in? • Are road shoes faster than MTB shoes? • Should you pick road shoes or triathlon shoes? • Do low intensity workouts really burn more fat? • How to train for Leadville and Epic Rides • Is it bad to do strength training right after a cycling workout? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers 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 FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad trainerroadask a cycling coachcyclingtriathlon      

How to upgrade categories faster, getting rid of saddle discomfort, and how giving blood affects fitness. All of this and more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! Apply here: trainerroad.recruiterbox.com/ • Why you should sync Strava and Garmin Connect to TrainerRoad • Everything you need to know about category upgrades in road racing • How many points do you need to upgrade to the next category? • Do you get more points for a road race than a crit? • How to upgrade road race categories faster • What is a good FTP? • How fit are professional motorcycle racers? • How to fit big weekend rides into your training plan • What to carry with you on long rides • Should you carry your spares in your jersey or saddle bag? • How to extend base training • How to extend your training plan • Why your saddle is uncomfortable • How to find the right saddle • Why your saddle isn't the cause of your discomfort • What makes a good saddle • What makes a good bibshort • Stretches and exercises to fix saddle discomfort • How to maintain cycling fitness while training for a marathon • Does giving blood make you slower? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated to your personal fitness level. Along with a vast library of structured workouts, you also get access to training plans that tell you exactly what to do to achieve your unique fitness and race goals. It’s power-based training in its most sophisticated and guided form. • Get started today: bit.ly/Get-Faster-TrainerRoad • Download the TrainerRoad app: bit.ly/Download-TrainerRoad • Browse training plans: bit.ly/TR-Training-Plans THE ONLY PODCAST DEDICATED TO MAKING YOU A FASTER CYCLIST Each week Coach Chad Timmerman, Coach Jonathan and TrainerRoad’s CEO Nate Pearson gathers 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 FOLLOW TRAINERROAD • Facebook: www.facebook.com/TrainerRd • Instagram: www.instagram.com/TrainerRoad • Twitter: twitter.com/TrainerRoad

Is a higher cadence actually better, how is crank length affecting your power output, and cornering drills that make you faster. All of this and more in this episode of the Ask a Cycling Coach Podcast! Topics Covered in this episode: • How Cyclists Can Avoid Losing Fitness While Traveling • Is a higher cadence actually better? • Cadence myths busted • How to adjust your training as a parent • How to balance life with training • Cornering drills to make you a better bike handler • Do rollers make you a better bike handler? • Your guide to proper line choice for cycling • What is the difference between Normalized and Average Power? • Is it normal to see higher Normalized Power than Average Power? • What does Variability Index mean? • How to use VI for pacing • Are cooldowns necessary? • What effect cooldowns have on your body • How does crank length actually affect power output? • Are longer cranks better? • Why you should consider short cranks for off-road riding

Ryan Cooper is the founder of Best Bike Split, Chief Scientist at Training Peaks, and an expert on all things aerodynamics and pacing. We met up with Ryan in Kona to discuss how to achieve perfect pacing, aerodynamic advantages in time trialing, and triathlon tactics. Topics covered in this episode: • How Ryan Cooper became an expert in TT pacing • Should you go hard or easy on climbs? • How to properly pace a time trial • What cyclists can learn from triathletes • Are bike changes in time trials a good idea? • How much faster one more watt and one less pound can make you • Which is better: lose weight, or gain power? • How to calculate the effect of elevation on aerodynamics and performance • Are deep wheels actually better on a climb? • When do aero helmets become worse than a standard helmet? • Are aero road bikes worth the weight? • How to beat the wind at Kona • Drafting rules and tactics in triathlon • How to use crosswinds to your advantage in triathlon • How to use your starting position to help you in TTs and triathlon • How pros pace differently than amateurs • How to pace the hills on Kona's bike course • What intensity factor is best for a full or half IRONMAN? • One thing you can do to make the biggest aerodynamic gains

The hosts of the Ask a Cycling Coach podcast worked with one of the best MTB skills coaches in the world, Lee McCormack of Lee Likes Bikes, to make you a faster mountain biker. Head over to blog.trainerroad.com to check out the video of this skills clinic. Topics covered in this episode: - How to avoid sketchy moments on the bike - How your knee position on a bike can change everything - How to stay stable in technical terrain - What is the proper body position for descending?  - What is rowing and anti-rowing? - How to carry momentum through rough terrain - How to ride pump tracks - How to reduce fear on a mountain bike - How to recondition your instincts on a bike - How to recover from a crash - Why you should not lean back when you are about to crash - How to not skid your tires when braking - How to recognize faster lines in a corner

Nate returns from India with new insight on how to get power data from a gym bike while traveling, Jonathan gives you a complete guide to Cyclocross National Championships, and Chad goes deep into strength training and staying hydrated during late night workouts. Topics covered in this episode: • Live podcast recording w/Matt Fitzgerald November 4 at Rapha San • Francisco, with group ride thereafter! • Which power meter pedals are most flexible? • How to keep your training on track while traveling • How to recover from taxing travel • How to get extra low gearing on a road bike • Direct mount vs. spiderless chainrings • Why cyclists should be using strength training • How to incorporate strength training into a training plan for cyclists • How to train for time trials • What makes a good time trialist? • Complete guide to USAC Cyclocross National Championships in Reno, NV • How pro CX racers pace differently than amateurs • How to pace a cyclocross race • Why you are getting dropped at the end of a race • 24-hour race strategies for success • How to pace an ultra-endurance event • How to train for an IRONMAN 70.3 with a lot of climbing • Why descents are actually a triathlete's best friend • How to lessen the effects of overnight hydration • Should you use hydration mix when training indoors?

The podcast hosts are back from Kona and share everything you need to know before climbing Mauna Kea. As Nate gets ready for another long trip overseas, we share the best on-the-go training setups, tips for how to keep your training on track while traveling, and 5 strength training exercises for cyclists. Topics covered in this episode: • Live podcast recording w/Matt Fitzgerald November 4 at Rapha San Francisco, with group ride thereafter! • What we learned from riding Mauna Kea • How to pace a high elevation climb • What to wear when climbing Mauna Kea • What type of bike to ride for Mauna Kea • Do you need multiple bikes for Mauna Kea? • What gearing is best for Mauna Kea? • Nutrition plan for Mauna Kea • How to avoid back pain when riding • What gearing do you actually “need” for cross racing? • How to follow a training plan when traveling • Which trainer is best to use when traveling? • What power meter is best for traveling? • What workouts maintain fitness when traveling? • Passing and singletrack etiquette for bike racing • Is it okay to bump another racer? • Should you let a faster rider by on single track? • 5 strength training exercises for cycling