Ask a Cycling Coach Podcast - Presented by TrainerRoad

• Live podcast recording at Rapha Cycle Club in San Francisco Nov. 4! • Why Breck Epic is one of the hardest races in the world • Nate's new approach to nutrition • Should you have different FTPs for different circumstances? • How focus and motivation can improve your performance • Is visualization damaging or enabling? • How to know if your helmet is ruined • How bike fits work and how to pick the best one • Do sugar coated pills hurt fasted training?

• How to transition to cyclocross season • The effects of humidity on heat training? • Could the Trek Domane be a gravel bike? • Should you maintain your smart trainer? • Can you skip base training if you are fat adapted? • Can you shortcut to peak fitness if a race schedule changes? • Tips for endurance mountain bike racing • Can you use ERG mode during an FTP test? • How to make yourself a sprinter • Are brick workouts really worth it?

The dust has settled and Coach Chad, Jonathan and Nate share their final thoughts on Singletrack 6. Topics covered in this episode: - How to travel to a race on a budget - The effects of a concussion - How to recover from a concussion - Ideal bike setups for cross country racing - What is the best bike for technical XC racing - How to decide between a hardtail or full suspension MTB - What your pace has to do with cramping - How to ramp TSS for a stage race - Marginal gains for Hydration Packs - Does heat training pay off? - Daily pacing for a stage race - The logistics of a stage race - Tire choices for the interior of BC - Should you use a hydration pack for XC racing? - Marginal recovery gains during a stage race - How to recover from a stage race - How MTB recovery differs from road recovery

Stage 5 of Singletrack 6 took an unexpected turn. Tune into this super quick episode to see what we learned. Topics covered in this episode: – Maintaining focus even when the trail is easy – Why you should never feel ashamed of walking a technical section

The Queen Stage is in the books! Only two stages left of Singletrack 6, but does Jonathan have two stages left in him? Topics covered in this episode: • Using a power meter for mountain bike racing • How to deal with blisters on your hands from mountain biking • Why you are getting flat tires • Using the experience of smart trainer on the trail • The aggressive demands of an XC Stage race • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 5 preview

Stage 3 was the highest stage yet and nearly 100% singletrack, and Coach Chad is back! Topics covered in this episode: • Big pre-race breakfast or constant snacking: which is best? • Pacing in a fast group • How to adjust your race strategy for a bad start position • Things to consider when receiving info about a course • How to manage fear in a race • Avoiding flat tires in rocky terrain • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 4 preview

Stage 2 started hard and remained technical throughout with plenty of riders being caught out by rugged terrain and technical climbs. Topics covered in this episode: • How to manage a hard start in a race • Dealing with dusty conditions • Regrouping after a mid-race setback • How to carry momentum in technical terrain • How to pass and get passed on singletrack • A trick to help you gain time on climbs • How to provide good rider support • Chad's plan for cramp management • Stage 3 preview

Stage 1 is done & dusted, and it left its mark with some serious shake-ups moving forward. Topics covered in this episode: • How not to start a race • Is pushing hard for position early in a race really worth it? • Making steep climbs manageable • Things to remember in technical descents • How did Nate's tire choice end up? • How to tackle steep and loose descents • How to change your mental state mid-race • The host's nutrition strategies • Managing cramps, and how to avoid them • Stage 2 preview

• Upcoming daily podcasts! • How training for a technical MTB race is different • How to overcome fear on a mountain bike • Different ways to taper for a race • The best way to fly with your bicycle • How to plan transportation for your stage races • How to recon a foreign route from afar • What tires should you pick for Singletrack 6 or a technical MTB race • How to know if you should carry a hydration pack or not • What are tire plug kits? • Conditions you should monitor for a stage race • How to plan meals & nutrition for a stage race • How to pace a 6-day stage race

• Why maple syrup could be good mid-ride fuel • Pacing a mountain bike TT • How to manage performance on a hot day • Why even XC riders should go ride lifts at a bike park • How to fit training into a busy vacation • The UCI tire width rule that you need to know about • Are night lights keeping you from recovering? • Should you train during high ozone warnings? • Are goosebumps a bad sign when training? • The daily schedules of Nate, Chad and Jonathan • The pros and cons of racing in combined category races • How to read a race and know your competition • How to get upgrade points for your next race