The Time-Crunched Cyclist Podcast by CTS

Topics Covered In This Episode:Thoughts that keep people from feeling confidentSelf-efficacy vs. self confidenceThe power and benefit of staying in the momentThe value of writing down instances of achievement and great effortThe confidence pitfall of taking on too muchWhy self-compassion is essential for ultraendurance athletesGuest Bio:Neal Palles is a CTS ultrarunning coach who holds dual master's degrees in Social Work and Applied Sports Psychology, and is a Licensed Psychotherapist and Sports Performance Specialist.Episode Links:Website: https://coloradopsychotherapyandsport.com/homeBlog: https://coloradopsychotherapyandsport.com/newsCTS Coach Bio: https://trainright.com/coaches/neal-palles/Twitter: @NealPallesInstagram: @nealpallesFacebook: https://www.facebook.com/ColoradoPsychotherapyandSportBook Recommendation: Do Hard Things by Steve MagnessListen 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 EPISODEThe multiple meanings of "getting faster" in cyclingThe role of annual training volume in progressionFueling for speedThe benefits of doing something new and doing nothing at allWhy patience is essential for long-term improvementGUESTHost and CTS Coach Adam Pulford is joined by Sam Boardman, a professional cyclist on the powerhouse L39ion of Los Angeles pro cycling team. He got his start in racing as a college student at UCLA, then earned his first pro contract in 2019. Although L39ion is more known for criteriums, Boardman has also had success in long road races and stage races, including the Tour of Utah and Tour of California. While riding professionally, he has also gone back to school to complete his Masters in elementary education. LINKSWebsite: L39ion of Los AngelesSam Boardman's Instagram: @boardmanitoPneumatic recovery boots: Hyperice Normatec 3.0 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 EPISODEHow to train for mountainous ultras when you live in flat regionsAltitude tents vs. fundamental aerobic trainingUsing local features to replicate vertical gain/loss from your eventThe advantage of using rating of perceived exertion (RPE) to prepare for varying terrainGUESTIn this episode, host and CTS Coach Corrine Malcolm is joined by CTS Ultrarunning Coach Cliff Pittman. Cliff has been an endurance athlete from a young age competing nationally in both track and cross country through high school before enlisting in the military. While he is new to our team, Cliff has been coaching endurance athletes for over a decade, and became a full time trail and ultra coach in 2019. Corrine brought Cliff on the show to talk about training and racing mountainous and higher altitude races. He has coached athletes to compete in some of the most challenging events in the US, including: BigFoot 200FKT Across IowaKUS 24 Hour (course record)Midstate Mile (Last Man Standing)Arkansas Traveller 100Arkansas Backyard Ultra ChampionshipLOViT 100Outlaw 100Silver Rush 50Sheep Mountain Endurance Run 50Tunnel Hill 100Yeti Dam 50Seven Trails Fest 100Hitchcock Experience 100Pumpkin Holler 100Twisted Branch Trail Run 100KBoston MarathonMarine Corps MarathonChicago MarathonSHOW LINKSCliff Pittman on Instagram: @coachcliffpittman 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 EPISODEPhysical and psychological responses to completing a major goal.Three post-event questions to ask yourselfPlanning ahead to mitigate the post-event funk.Distinguishing post-race funk from overtrainingManaging family expectations during post-event periodPractical examples from iconic events: Cape Epic Leadville 100 MTBLa Ruta de los ConquistadoresGUESTSIn this episode, host and CTS Coach Adam Pulford is joined by CTS Pro Coach Jane Marshall. A two-time US Masters National Champion in cross-country mountain biking and a mom to two children under the age of 5, Marshall has been a coach with CTS since 2006. She has competed in and prepared athletes for some of the world's most challenging events, including: Leadville 100 MTBLeadville 100 RunLeadmanLa Ruta de los ConquistadoresCape EpicBreck EpicIronman World Championships Ironman 70.3 World ChampionshipsRAAMUnbound GravelListen 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 gastric distress happens- Gut bacteria and your health- The link between your gut biome and ultramarathon performance- Tips and strategies to promote a healthy gut microbiome- The protective effects of probiotics for athletesGUESTSIn this episode, Corrine Malcolm is joined by Dr. Greg Grosicki and Dr Jamie Pugh, two eminent researchers in the field of gastrointestinal distress and the microbiome. They dive into the common culprits behind GI distress, how to troubleshoot those less than ideal moments, and what we currently know about the microbiomes influence on GI distress..- Dr. Greg Grosicki:  @DrGregGrosicki - Dr Jamie Pugh: @pugh_jamieSHOW LINKS- Western States Endurance Run 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:When is a good time to test FTP?When should you NOT test your FTP?How do you know an unscheduled FTP test is warranted?How much of an FTP change (+ or -) is necessary before changing FTP values used for training ranges?What to do with your new FTP number.Show Links:Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp TestsWKO5 Analytical Tool: https://www.wko5.com/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:Pros and cons of setting pacing goals in goal racesAid station strategies that saved serious timeHeat management strategies that really workedWhat support crews did well and can do better to help runners reach the finishGuestsHost Corrine Malcolm is joined by three CTS Ultrarunning Coaches to break down what they and their athletes experienced during the 2022 Western States Endurance Race.Andy Jones-WilkinsMichelle FosterNeal PallesShow Links:Western States Endurance Run Podcast - Tips For Choosing Your Ultramarathon Crew And PacerRelated Content:Podcast - You Got Into Western States…So Now What? Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:What cyclists get wrong about Normalized PowerSetting your training zones correctlyHow Normalized Power and Average Power compareHow to use kilojoules to measure your workload and plan out your fueling strategyShow Links:How Normalized Power Works: https://help.trainingpeaks.com/hc/en-us/articles/218243287-Why-is-my-normalized-power-lower-than-my-average-powerWKO5 Analytical Tool: https://www.wko5.com/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Topics Covered In This Episode:The benefits of running with polesFactors to consider when choosing whether or not to use polesHow to properly size your running polesHow to incorporate trekking poles in your trainingCommon mistakes athletes make when using polesGuest BioAdam St. Pierre is a former CTS Expert Ultrarunning Coach who has participated in and coached athletes for some of the biggest ultramarathon events such as Hardrock 100, Western States 100,  Leadville 100, and many others. He is now the Head Nordic Coach at Montana State University.Show LinksAdam St. Pierre bio: https://msubobcats.com/staff-directory/adam-st-pierre/327Instagram: https://www.instagram.com/coachadamstpierre/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

Topics Covered In This Episode:What is time to exhaustion (TTE)?How does TTE relate to FTP?Intensive vs. extensive training and how to decide which to focus onHow to measure FTP and TTEShow Links:Podcast - How To Improve Your Cycling FTP (Functional Threshold Power)Article - FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp TestsWKO5 software: https://www.trainingpeaks.com/wko5/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform This Week’s Episode Was Fueled By The FeedWhere do you buy your gels, hydration mixes, and energy bars for training and races? If you are not shopping at The Feed.com, you are missing out. The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. Feed Formulas are personalized supplements for athletes, developed in part with Dr. Kevin Sprouse (EF Pro Cycling Team Doctor), following the same protocols the top pro athletes use. Shop TheFeed.com/trainright and save 50% today on your first order.