Ask a Cycling Coach Podcast - Presented by TrainerRoad

• Why are you getting dropped in races? • What type of fitness do you need for crit racing? • Do pro riders try to steal other riders data? • How to mess up wireless devices like power meters • How to train for a stage race • Race strategy for rainy days • How to prepare for a mountain bike stage race • The best way to train for Dirty Kanza • Should you train differently for shorter TTs? • Is it bad to pause a workout and return to it later in the day? • What's the best way to train for Leadville? • How to use TrainerRoad for Duathlon training • If you could only do one workout each week and wanted to raise your FTP, what should you do? • Should you correct a left/right imbalance? • Is it normal to have a difference in power from your power meter to your smart trainer?

• How to train for criterium vs. road racing • The importance of addressing limiters for road racing • How to discover and address limiters • What off-the-bike training is helpful for road racing • How your kit changes from crit racing to road racing • How to dress for road racing • Skin suits vs. bibs/jersey • Road vs. crit helmet selection • Gloves or no gloves? • Aero bikes vs. climbing bikes • Crit vs. road specific drivetrains • Deep section vs. shallow wheels • Best handlebar choices for road racing • Bike setup tips for road racing & crit racing • How to know which road race to select • Team tactics in road racing • What strategies apply to heavy vs. light racers • How to properly take a feed in a feedzone • How to handle a mechanical in a road race

• TrainerRoad Podcast Ride Day! • What are "openers"? • How to train the day before a race • How to train if you don't plan on racing • Should you take an FTP test after coming back from time off or injury? • More music recommendations from Coach Chad & Jonathan • What our ideal training setups are • What is the best trainer table? • What are the best headphones to use on the trainer? • How does your true VO2Max compare to a suggested one provided by your Garmin? • How to train for sprints • Is it wrong to ride hard early in the year? • Can training twice per day make you faster? • The best cycling / triathlon kit for tall people • Is there a placebo effect to the big ring? • Should you keep your training private, or share it publicly?

Nate shares his intense experience at the ISRAMAN triathlon, discussing race setups and high winds. The team tackles the debate on leg shaving techniques and whether to take breaks between training plans. They dive into why low-intensity rides often feel tougher and how skiing impacts cycling fitness. The podcast also features handy tips on phone mounts for Garmin devices, the benefits of yoga for cyclists, and critiques of meal replacement options like Soylent. Overall, a blend of training insights and amusing anecdotes awaits!

• Crossfit and FTP Testing • Which gearing is best for big climbs? • Is expensive cycling kit worth it? • How to prepare for a multi-day stage race or camp • How to avoid numbness from your saddle • How to find the perfect saddle • Does increasing lean mass make you a better time trialist? • How to train throughout the year if CX is your only goal • Is it better to get a low-cost smart trainer, or an expensive standard trainer? • Does ERG mode give you a better workout? • How to add on more training to Sweet Spot Base

The Nate episode! • Nate, Chad and Jonathan's VO2 max & RMR test results • How to prepare for physiological testing • Nate's racing ISRAMAN! (full-distance triathlon in Israel) • How to cram for a big event • How to pace an IRONMAN • How to adjust your TT bike position for optimal power • Mountain bike racing in the mud • Testing ideas to heal sore legs

• What is metabolic efficiency testing? • How to know how much fat you are burning • Coach Chad, Jonathan and Nate's MET results • Does every athlete's threshold reside at 4mmol/L? • Which trainers are the quietest? • What to do after you reach peak fitness • Can you you maintain a peak for a whole season? • Do oval chainrings make a difference? • Should athletes calculate their caloric burn differently? • Which build plan should you pick: short or general? • How to know if you've had a bad test or if you've lost fitness • What to do if cadence drills don't allow you to hold your power targets • How to become a better climber • How to keep your cycling shoes fresh • What trainer is best for mountain biking? • What testing can help you understand your genetic limitations? • What power-to-weight ratio can you achieve?

• Chad, Nate and Jonathan’s physiological testing • How to test your metabolic efficiency • What is the ideal cadence? • Does dry needling help sore knees? • How to boost your immune system to avoid illness • Why does your smart tainer seize up? • Should you train before an FTP test or just get right into it? • Do spin classes make you a faster cyclist? • How to balance weight training with cycling • Do mountain bikers and cyclocross riders need a strong upper body? • What is the best training approach to improve your power to weight ratio? • Should cyclists practice “bulking”? • Should you use ERG mode during short, intense efforts? • How hard should your sprint intervals be?

• How to review your year and set goals • Do slow twitch fibers need more recovery time than fast twitch? • How long do the effects of supercompensation last? • Is running good cross training for cyclists? • When to apply chamois cream • How big of an effect can your bike fit have on your power output? • What should you do if you have a left / right imbalance? • Do antibiotics affect FTP? • Is it better to be consistent or go all out during VO2 intervals? • How to plan a season with two peaks • What is the difference between weaknesses and limiters? • How to adjust your training for single speed racing • Why are over-unders so hard?

• Cycling kit etiquette • Is it wrong to wear a championship jersey when training? • What type of garmin should you use in cyclocross? • Is it bad to smell like ammonia when working out? • How to deal with sweat in your eyes • What is the best sunscreen to use on the bike? • How to tell if you are just tired or experiencing chronic fatigue syndrome • What is the difference between over training and Over Training Syndrome • Do massages make you slower? • What type of massage is best for cyclists? • How to train for RAGBRAI • What type of training should you do for a big, non-competitive event? • Should you use a wheel block? • How to level your bike on the trainer • How to control your fan while on the trainer • How to adjust your training plan if you are sick • What is the best way to prepare for a hot race? • Does heat training make you faster? • Can you build power and lose weight at the same time? • What to record in a training diary