The Time-Crunched Cyclist Podcast by CTS

In 2025, Christopher Blevins won 9 UCI World Cup races and was the first American Male to earn the UCI Men’s World Cup Overall Championship in 34 years. He raced for Team USA at the 2020 (held in 2021) and 2024 Olympic Games and won the inaugural UCI Short Track MTB World Championship in 2021. Before any of those accomplishments, in the summer of 2021, Blevins was an early guest on this podcast. We're revisiting that conversation in Episode 278 of "The Time-Crunched Cyclist Podcast" to showcase the wisdom, work ethic, and authenticity he exhibited as a young athlete on the precipice of becoming one of the best athletes in the world.Episode Highlights:How BMX training translated to racing MTB and on the roadThe influence of Durango Devo and mentors at Hagens Berman AxeonMaking the transition from Junior to U23 to ProStarting to work with Coach Jim Miller in 2019Seeking balance off the bike with poetry and musicGuest Bio – Christopher Blevins:With a background in BMX, Cyclocross, and Road Racing, Christopher Blevins developed into a MTB World Champion, World Cup Champion, and 2-time Olympian. In 2021, he made history by winning the inaugural XCC World Championship. Riding for Specialized Factory Racing, Blevins is known for his technical brilliance, tactical intelligence, and clutch sprint finishes. In 2025, he won 9 UCI World Cup races and was the first American Male to earn the UCI Men’s World Cup Overall Championship in 34 years. Off the bike, he’s a poet, advocate, and inspiration to many, using his platform to grow the sport and empower the next generation of cyclists.Read More About Christopher Blevins:Website: https://usacycling.org/athlete/christopher-blevinsInstagram: https://www.instagram.com/christopherblevsSpotify: https://open.spotify.com/artist/19o8lsgMX0NLiGHPfbgOudASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades 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

OVERVIEWCan AI optimize your training by determining if you should do more or fewer intervals than prescribed today? Artificial Intelligence can do a lot of things, but it's not great (yet) at advising changes to your workouts in real time. Coach Adam Pulford details the factors he considers when deciding to scale up, maintain, or scale down an athlete's daily training. More important, he teaches you how to evaluate your workout in real time.TOPICS COVEREDWhat makes up a good training plan and process?Factors to consider when deciding to change workouts in real timeHow to make changes when you feel greatHow to make changes when you feel badRESOURCESTim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right - CTSHow to Use Data to Make Better Training Decisions, with Tim Cusick - Fast Talk LaboratoriesIntensive vs Extensive Training Concepts:How to Get Faster with "Intensive" and "Extensive" Cycling WorkoutsInterval Training: Knowing When Enough is Enough - CTSWKO5 and the Annual Training Process, Part 1: Early Base Extensive Aerobic DevelopmentASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades 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

OVERVIEWTimed-segment racing might be your new favorite competition format! Coach Adam Pulford and CTS Athlete Camilo Lopez discuss their experiences at Gran Fondo Maryland, which featured five timed-segments rather than a start-to-finish competition format. They reveal the key differences in effort level, physical demands, strategies, cycling skills, and even nutrition and pacing between timed-segment racing and start-to-finish racing. NOTE: The 2026 Gran Fondo National Series Calendar is live and registration is open for all six of their annual events, including the 2026 Gran Fondo National Championships.Topics Covered In This Episode:Demands of timed-segment racingDemands of traditional start-to-finish racingRace-winning strategies for timed-segment competitionsWhy timed-segment races are more inclusive for many ridersTraining for success in timed-segment racingTraining for success in traditional start-to-finish racingResourcesGran Fondo National Series: granfondonationalseries.comGran Fondue: BDF Grand Fondue | Dirty Kitten GravelTCC Durability PodcastGuest Bio:Camilo Lopez is an accomplished cyclist and triathlete and winner of the 2025 Gran Fondo Maryland Gran Route competition. He is a CTS Athlete coached by Adam Pulford.HOSTAdam Pulford has been a CTS Coach for nearly two decades 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

OVERVIEWThe end of the summer cycling season is the best time to leverage a season's worth of fitness and training without the pressure of upcoming goals. It's the time when you can go have epic adventures, work on performance limiters, go hunting for Strava PRs and KOM/QOMs, complete end-of-season performance tests, and much more. Coach Adam Pulford helps you decide whether to take a break (some people need it, others don't), and how to make the most of the days when the weather is still warm and there's still abundant daylight.TOPICS COVEREDWhat to do if you still have energy and motivationHow to tell if you need time off instead of pushing throughExamples of late-season training challenges and adventuresASK A QUESTION FOR A FUTURE PODCASTRESOURCESPodcast: Different Types of Field TestingTraining LimitersHOSTAdam Pulford has been a CTS Coach for nearly two decades 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

OVERVIEWFollowing a training plan is better than training haphazardly, but how closely do you need to follow the letter of the plan? In Episode 274 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford discusses the benefits and necessity of not following the plan to a T, when that’s ok, when it’s not, and how to adjust daily training sessions based on how you're feeling while still sticking to the vision and progression of a bigger plan.TOPICS COVEREDWhat flexibility means in endurance trainingExamples: hard day planned and don't feel greatExample: easy day planned and feel greatExample: had day planned and feel greatShould you push through a hard workout if you don't feel good?How to modify your workouts on any given dayAutonomy of trainingASK A QUESTION FOR A FUTURE PODCASTRESOURCESRigid vs Flexible Training:https://pubmed.ncbi.nlm.nih.gov/23881116/Planned vs Self Select: https://arxiv.org/abs/1902.02061?utm_source=chatgpt.comTime in Zone vs Just HIIT:https://link.springer.com/article/10.1007/s00421-018-3910-3Specific vs General Training Programs:https://sportsci.org/jour/05/amt-m.pdfHOSTAdam Pulford has been a CTS Coach for nearly two decades 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

In this engaging discussion, strength and conditioning coach Sarah Scozzaro shares insights on how cyclists can effectively blend strength and endurance training. She highlights the importance of strength training for building durability and enhancing movement quality. Sarah and Coach Adam Pulford delve into the timing for reducing strength training before key events, the benefits of maintenance workouts during race season, and practical tips for time-crunched athletes. With a focus on accessible strength routines, this conversation empowers cyclists to optimize their training!

OVERVIEWAlmost anywhere you go these days, you're likely to see someone walking, running, or climbing stairs wearing a weighted vest. Popularized by Crossfit boxes, mixed martial arts gyms, and boot camp-style exercise programs, “rucking” is a new name for the old concept of an “overloaded training intervention”. The question we get is whether training with a weighted vest (off the bike) will improve cycling performance. CTS Pro Coach Sarah Scozzaro, one of our top strength and conditioning coaches, breaks down the details of whether weighted training works for cyclists. Topics Covered In This Episode:Weighted Vests: Are they effective for:Increase Core Strength?Improve Strength-Endurance?Increase Bone Density?Improve VO2 Max?Increase Motivation?History of overloaded training interventions in cyclingSeparating strength from endurance trainingHow to use weighted vests safely How much weight to carryResourcesShould Runners Train with Weighted Vests? - CTSGravel Racing Gear Guide for Cyclists - CTSWeighted Vests Are Now A Fitness Trend. Here’s What You Need To KnowHydration Backpack Market Size | Industry Report, 2030Guest Bio:Sarah Scozzaro is a CTS Pro Coach who specializes in strength training and  ultrarunning. A coach within the CTS High Performance Program, she is on the performance teams for Western States Champions Katie Schide and Abby Hall.  Sarah has her Masters's degree in Exercise Science with a concentration in performance enhancement and injury prevention. She has a long list of qualifications and certifications after her name, including being a National Strength and Conditioning Association certified personal trainer (NSCA-CPT) and National Academy of Sports Medicine performance enhancement specialist (NASM-PES).Guest Links:Coach Bio: https://trainright.com/coaches/sarah-scozzaro/IG: https://www.instagram.com/drtyrunner/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

OVERVIEWCody Stephenson, the Education Program Manager at TrainingPeaks, is back on the podcast to talk about the current state of artificial intelligence in cycling coaching and how TrainingPeaks' developers are using models to improve the accuracy and usability of athletes' training data.TOPICS COVEREDA.I.'s current and future role in cycling coachingHow auto-updates of FTP work and when to pay attention to themAbout TrainingPeaks' Fueling Insights ToolTrainingPeaks Virtual: Ultimate Indoor Cycling App What's coming next from TrainingPeaksASK A QUESTION FOR A FUTURE PODCASTGuest Bio – Cody StephensonCody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he’s not helping coaches learn to leverage technology to reach their goals he’s trying to become as good of a mountain bike racer as he was when he was 13 years old.Resources:- Cody Stephenson LinkedIn- Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/- CP W’ vs FTP alone- Analyzing FTP by Joe Friel- Power Training with WKO:- Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements - Learning More about LLM’s and AIHOSTAdam Pulford has been a CTS Coach for nearly two decades 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

OVERVIEWCody Stephenson is the Education Program Manager at TrainingPeaks, meaning he teaches coaches how to properly utilize training data to improve performance. He's the perfect sports scientist to discuss the similarities and differences between Functional Threshold Power (FTP) and Critical Power (CP), Functional Reserve Capacity (FRC) and W Prime, and how all these training metrics and methodologies relate to each other. Best of all, he and Coach Adam Pulford are pragmatists, so they explain the strengths and weaknesses of each, without bias or hidden agendas.TOPICS COVEREDIs FTP dead?What is Functional Reserve Capacity (FRC)?Explaining P MaxAre Critical Power and W Prime better than FTP and FRC?How to choose between FTP/FRC vs. CP/W PrimeWhy is "clean data" so important?ASK A QUESTION FOR A FUTURE PODCASTGuest Bio – Cody StephensonCody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he’s not helping coaches learn to leverage technology to reach their goals he’s trying to become as good of a mountain bike racer as he was when he was 13 years old.Resources:- Cody Stephenson LinkedIn - Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/- CP W’ vs FTP alone- Analyzing FTP by Joe Friel- Power Training with WKO: - Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements  - Learning More about LLM’s and AIHOSTAdam Pulford has been a CTS Coach for nearly two decades 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

Christie Aschwanden, an award-winning science journalist and author of *Good to Go*, dives into the accuracy of recovery scores from fitness trackers. She discusses how wearable technology may not align with an athlete's personal fatigue levels and stresses the importance of self-assessment. Christie also explores how aging impacts recovery time and shares strategies for managing stress and enhancing recovery, emphasizing stillness and relaxation as essential components for athletes and high-performing professionals alike.