The Time-Crunched Cyclist Podcast by CTS

Guest Nicole Rubenstein discusses the benefits and drawbacks of creatine supplementation for time-crunched cyclists, including its effects on cognition, concussion recovery, and muscle strength. She also addresses the concerns and benefits of creatine for vegan and vegetarian athletes, as well as the importance of proper dosing and periodization for optimal performance.

Nicole Rubenstein, a nutritionist with a background in registered dietetics, discusses the benefits of beta-alanine supplementation for endurance athletes. Topics include reducing muscular fatigue, recommended daily dose, side effects such as tingling sensation, cycling off the supplement, and improvements for amateur cyclists and vegetarian/vegan athletes.

Topics covered in this episode:What is Block Training?Block training vs. Polarized TrainingWhy focusing training stimulus on back-to-back days is effectiveBlock training for time-rich vs. time-crunched cyclistsASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.LinksBlock training article and graphic by CTS Alumnus, Coach Dean Golich Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics covered in this episode:What is heart rate variability?What's the most accurate and seamless way to measure HRV?When should you measure HRV,  overnight vs. morning?What decisions can you or should you make based on HRV?How much data is necessary before HRV becomes a useful tool for an individual athlete?ASK A QUESTION FOR A FUTURE PODCASTGuest: Jason KoopJason Koop is the Head Coach of CTS Ultrarunning, author of "Training Essentials for Ultrarunning, 2nd Ed", creator of the "Research Essentials for Ultrarunning" monthly newsletter, and host of "The Koopcast" podcast. He is one of the most sought-after coaches in ultrarunning, and for many years he was the CTS Coaching Director in charge of coaching education and ongoing mentoring of CTS Coaches across all sports. Find Jason on Instagram, Twitter, or his website: https://jasonkoop.com HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Links KoopCast with Marco AltiniMarco Altini BlogHRV4Training AppListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics covered in this episode:How motivation changes through the training yearSelf determination theory: Autonomy, competence, connectedness Managing Intrinsic vs. extrinsic motivations"Motivation Flexibility"Harmonious passion and obsessive passionManaging a total loss of motivationASK A QUESTION FOR A FUTURE PODCASTGuest: Colin IzzardColin graduated from Syracuse University in 1998 with a BS in Exercise Physiology and Biomechanics. He served as the Head Coach for USA Swimming Teams as well as working at UNC Chapel Hill as a swimming and strength coach. He has worked for CTS since the early 2000s in various capacities. He developed CTS’s first regional center in Asheville/Brevard NC, mentored, developed, and trained numerous coaches. Other  projects included writing stage races for Zwift, working with Training Peaks to help develop WKO 4 software. Colin also served as a bike fit/sports science advisor for the Hincapie Development Racing Team, Columbia Es Passion Professional Cycling Team, The Toronto Maple Leafs NHL Team, and Trek Regional Factory Programs. HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics covered in this episode:Where does motivation come fromSelf determination theorySpectrum of motivation (amotivation, extrinsic, intrinsic)Harmonious passion and obsessive passionIntro to Motivation flexibilityLinks mentioned:Self Determination Theory: (SDT)https://selfdeterminationtheory.org/Understanding Motivation & Performance:https://www.fasttalklabs.com/coaching/understanding-motivation-and-how-it-affects-performance/Book: Why We Do What We Do by Ed Decihttps://www.amazon.com/Why-We-What-Understanding-Self-Motivation/dp/B07XQ98NF8/ref=sr_1_1?hvadid=580628312862&hvdev=c&hvlocphy=9008053&hvnetw=g&hvqmt=e&hvrand=15189107440365053728&hvtargid=kwd-5341150214&hydadcr=15525_13517362&keywords=why+we+do+what+we+do+deci&qid=1691334180&sr=8-1What is Motivation:https://positivepsychology.com/what-is-motivation/ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Are you ruining your endurance ride by incorporating sprints into your zone 2 training? In this episode of the Time Crunched Cyclist Podcast, Coach Adam explores the science behind aerobic capacity, muscle fiber recruitment, and energy systems as he tackles a listener question about the potential detriment of mixing sprints into endurance rides.Topics covered in this episode:What percentage of individual endurance rides should be in Zone 2?What happens when you add in too many surges or hard efforts?Difference between recovery days, endurance days, and interval daysSpecific examples of when Coach Adam incorporates intensity into Zone 2 endurance ride days. Links mentioned:Zone 2 Training: Build Your Aerobic Capacityhttps://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/Key CTS Workouts:https://trainright.com/key-cycling-workouts/ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Ever noticed that your heart rate drifts up even when your pace or effort level remains steady? Or that your pace and power output drops over time if you're keeping your heart rate steady? In this podcast, host Adam Pulford and Coach Ryne Anderson explore the relationship between cardiac drift, Efficiency Factor, and aerobic decoupling. Further, they'll show you how to use these markers to monitor your training and progress over time.  Topics covered in this episode:What is Cardiac Drift?What cardiac drift can indicate about your aerobic fitnessFactors not related to fitness that affect cardiac driftEfficiency Factor and its role in monitoring progressWhen to pay attention to cardiac drift and efficiency factorLinks mentioned:Time-Crunched Cyclist Training Lessons from This Year’s Tour Francehttps://trainright.com/time-crunched-cyclist-training-lessons-from-this-years-tour-france/ASK A QUESTION FOR A FUTURE PODCASTGuest: Ryne AndersonRyne Anderson has been a coach with CTS since 2021. Ryne followed a non-traditional path to the endurance coaching profession, providing him with a unique perspective and approach to performance. After playing college football while earning his B.A. in Physical Education and M.Ed. in Special Education, Ryne was a middle school PE and Social Studies teacher for nine years. As a coach, he's drawn to the technical aspects, science, and interpersonal dynamics of the sports he coaches. Most of the athletes he works with are ultrarunners and gravel cyclists.HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics covered in this episode:Alison and Mari's favorites for the Tour de France Femmes avec ZwiftWhere you can catch Mari and Alison covering the TDFF during the raceUpdate on the effects of Alison's recent injuriesThe training and riding Alison and Mari do around Aspen, Colorado, while covering the TDFF avec ZwiftTips for short (1-2 week) trips to higher elevations with your bikeASK A QUESTION FOR A FUTURE PODCASTGuests: Alison Tetrick and Mari HoldenBorn and raised on a ranch in California, Alison Tetrick is an NCAA tennis player turned biochemist turned professional cyclist and storyteller and free-range entrepreneur. She is a traumatic brain injury survivor after a crash in a professional race, and although the bike almost took her life, it also saved her life. She is passionate about creating opportunity, education, and access to cycling for all through scholarships and community engagement. Working with Zwift, she works on brand strategy and marketing to advocate for equality in not only women’s cycling but so much to #WATCHTHEFEMMES. She believes sports can make a powerful difference to change the world and continues to do the work to make a difference. Alison is a #CTSAthlete coached by Adam Pulford. US Bicycling Hall of Fame inductee, Mari Holden won a UCI Time Trial World Championship and Olympic Gold medal, along with six USA National Cycling Championships. Mari is now using her professional and personal experience to create an environment for others to achieve their goals. Her community and professional work include her time on the Board of Directors at USA Cycling and as the cycling representative to the US Olympic Committee from 2000-2008. She was the USA Cycling Women's Road Coach and worked as a CTS Coach. Mari was a CTS Athlete during her cycling career.Links:Mari - https://www.instagram.com/msmariholden/ Alison - https://www.instagram.com/amtetrick/ WeDÜ - https://wedu.team/blogs/the-moveHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics covered in this episode:Question #1: How to train in the weekdays between race weekends?Recovery and going into the next race weekend fresh is the top priorityOne mid-week ride should incorporate intervals similar to the race-prep training you completed before the current racing blockSample weekday schedule includedQuestion #2: Can running be incorporated into Time-Crunched Cyclist training programs?Yes. For TCC, running can be a time-efficient way to target aerobic development. Caveat: If you're new to running or run infrequently, be very conservative with the effort level and duration.Question #3: How to train upper body to prepare for rough surfaces in gravel and mountain bike races?ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete