The Time-Crunched Cyclist Podcast by CTS

About this episode:In this week’s episode, Hillary Allen interviews Clare Gallagher, an ultrarunner and environmental advocate. They discuss the role athletes can play in environmental policies, how runners can find their niche in advocating for our environment, and why even small changes make a big difference.Episode Highlights:The environmental issues that are too big to ignoreYou don’t have to get politically involved to make a differenceWhere and how you can get involved Guest Bio – Clare Gallagher:Clare Gallagher is a Colorado native, Princeton University graduate, environmental advocate, and ultrarunner. Clare has made strides as an environmental advocate and as an ultrarunner winning Leadville 100, the Western States 100, 101K in the UTMB series, and a few FKT’s. Read More About Clare Gallagher:Website: https://clare.run/Instagram:https://www.instagram.com/clare_gallagher_runs/Facebook: https://www.facebook.com/clare.gallagher.runsTwitter: https://twitter.com/puppiesonmtsyayOther Resources:Protect Our Winters: https://protectourwinters.org/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Coach Adam Pulford lays out the 3 most important cycling workouts you need to include in your training, why each workout is important, how to organize them in your training, and how to do them properly to increase your performance and durability.Episode Highlights:The 3 most important workouts you need to include in your trainingHow to establish your baselineHow to organize your trainingFinding the proper rhythm to your trainingHow to progressively overload yourself for continued improvementEpisode Resources:The CTS Field Test: https://trainright.com/cycling-field-test/Field Testing: https://www.trainingpeaks.com/blog/threshold-tests-for-swim-bike-and-run/ Want more guidance with your training? Check out the TrainRight Membership: https://trainright.com/membership/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Adam Pulford interviews TrainRight co-host, Hillary Allen, about her new book release; Out and Back: A Runner’s Story of Survival and Recovery Against All Odds. They discuss why Hillary was inspired to write her book and how so many of the lessons learned through her recovery can apply to so many parts of our lives. Episode Highlights:Finding the strength inside you that you never knew existedOvercoming adversityPositive self-talkThe power of beliefRead More About Hillary Allen:Website: https://hillaryallen.com/Book: https://hillaryallen.com/out-and-back-a-runners-story-of-survival-and-recovery-against-all-odds/Instagram:https://www.instagram.com/hillygoat_climbsFacebook: https://www.facebook.com/hillaryallenrunnerTwitter: https://twitter.com/hillygoatclimbsTed Talk: https://www.youtube.com/watch?v=4wfY5A7YiMgListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Adam Pulford interviews world-renowned Professor of Sport Science, Dr. Stephen Seiler. During their discussion, they touch on polarized training and do a deep dive into the intricacies of developing athletic durability. Episode Highlights:How to take a long-term approach to goal setting and developmentQuantifying and qualifying endurance trainingThe process of building durabilityWhy training stress, load, and strain can't be lumped into one categoryGuest Bio - Dr. Stephen Seiler:After growing up in the US and earning his doctoral degree from the University of Texas at Austin, Stephen Seiler, PhD FACSM, has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He is past Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Sciences at the University of Agder in Kristiansand, Norway.  Currently, Dr. Seiler is Professor in Sport Science at the same institution.  While anchored in an academic environment, Seiler has over the years served as research consultant and scientific advisor for a research foundation, sports teams, a regional hospital and the Norwegian Olympic Federation.  From 2014 to 2019, professor Seiler served on the Executive Board of the European College of Sport Science, where he founded the Elite Sport Performance Special Interest Group in 2014.Over the last 15 years, Seiler has become internationally known for his research publications and lectures related to the organization of endurance training and intensity distribution.  This work has included both descriptive and experimental approaches, investigating cyclists, rowers, XC skiers, orienteers, and distance runners. His work has influenced and catalyzed international research around training intensity distribution and the “polarized training model”.  Seiler has published ~100 peer-reviewed publications and written over 100 popular science articles related to exercise physiology and the training process. Read More About Dr. Stephen Seiler:Website: https://science-cycling.org/stephen-seiler/ResearchGate: https://science-cycling.org/stephen-seiler/Facebook: https://www.facebook.com/stephen.seilerTwitter: https://twitter.com/StephenSeiler Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Hillary Allen interviews Dr. Teddy Bross, MD. They go in-depth about why more sleep is so important for athletes, sleep deprivation and its consequences, and discuss the sleep deprivation that comes with distances and races that take you through the night or multiple nights.Episode Highlights:One small change to your sleep can be keyDoes practicing sleep deprivation make you better?Why get the 9+ hours of sleep recommended for athletes10-20 minute nap windows and why they workGuest Bio – Dr. Teddy Bross, MD:Teddy is a third-year Family Medicine Resident who specializes in sports, wilderness, and integrated medicine.  On top of being a physician, he also has ten 100 mile finishes including Leadville, Western States, and a 24-hour treadmill challenge where he completed 107.7 miles. Read More About Teddy Bross:Website: https://www.centura.org/Education-and-Training/Residencies-and-Internships/St-Anthony-Family-Medicine-Residency/ResidentsFacebook:https://www.facebook.com/run.doctor.racing/Instagram: https://www.instagram.com/run.doctorListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

About this episode:In this week’s episode, Adam interviews coach and product leader of WKO, Tim Cusick, and dives into periodization, the different training modalities, and why getting your training rhythm right is critical to your overall training plan. Episode Highlights:What is periodization and how to use it for your trainingThe different training modalities you can apply to your trainingGetting your training rhythm rightEarly-late base training strategiesGuest Bio – Tim Cusick:Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers.Read More About Tim Cusick:https://www.trainingpeaks.com/coach/timcusick#abouthttps://www.instagram.com/tim_cusick_coach/https://twitter.com/tcusick123https://www.facebook.com/tim.cusick Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform.

About this episode:In this week’s episode, Hillary Allen interviews athlete Laura King about how she kept her identity as an athlete during pregnancy and now in motherhood.Episode Highlights:How to balance pregnancy and motherhood with your athletic identityGiving yourself permission to meet your own needsDisproving myths around athletes and pregnancy Guest Bio – Laura King:Laura’s background in competitive swimming led to 12 years competing in triathlon, including the Ironman World Championships and earning a pro license. An invitation to USA Cycling's Talent ID Camp and a simultaneous job offer for a major industry position presented a fork in the road, and her decision to take the industry position and pursue racing as a passion provided the right balance of career and sport. Her credibility as a competitor has served her well in a successful career of over a decade in the outdoor industry. A brief Xterra Triathlon stint revealed a love of the dirt, and a mountain biker/gravel racer was born. Though she still races in the pro/elite field, her heart is in getting more girls and women on bikes, the camaraderie, the satisfaction of a huge effort, and the corollary of travel and experiences. It's also how she met her favorite wheel—her husband, professional cyclist Ted King co-founding Rooted Vermont!Read More About Laura King:Website Links: https://www.rootedvermont.com/https://theprokit.com/p/laura/https://www.rootedvermont.com/womens-clinicInstagram: https://www.instagram.com/lauracameronking/

About This Episode:In this week’s episode, Coach Adam Pulford takes us through the basic training principles you should be using to guide the structure of your training plan. Episode Highlights:The 6 basic training principles Fitness vs. performanceThe different periodization modelsThe single most important part of recoveryResources mentioned in the show:The CTS Field Test: https://trainright.com/cycling-field-test/TrainingPeaks: https://trainingpeaks.com/14-Day Free Trial of the TrainRight Membership (Code: TRAINRIGHT): https://trainright.com/membership/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

About this episode:In this week’s episode, Hillary Allen interviews exercise physiologist Dr. Allen Lim. They discuss the inner workings of how you lose sodium during exercise, why dehydration is so different for every athlete, and how it affects their performance.Episode Highlights:Sodium loss is geneticSodium intake should drive thirstWhere is the water located in your body, and why it’s so important How to troubleshoot sodium loss problemsGuest Bio – Dr. Allen Lim:Dr. Allen Lim received his doctorate from the Applied Exercise Science Laboratory in the Department of Integrative Physiology at the University of Colorado. Allen worked on the Pro Cycling Tour as a sport scientist and coach for the Phonak, TIAA-CREF, Slipstream, Garmin, and Radio Shack professional cycling teams. More recently, Allen founded Skratch Labs, a boot-strapped sports nutrition company, that was ranked in 2014 as the 3rd fastest growing food and beverage company in the USA by Inc., 5000.Allen has co-written three cookbooks with Chef Biju Thomas – the Feed Zone Cookbook, the Feed Zone Portables, and the Feed Zone Table – all of which help to give people the basic skills and knowledge to prepare real food from scratch as part of a physically active lifestyle.Allen has served as a consultant for the Chinese Olympic Team at the 1996 Olympic Games in Atlanta, for the US Olympic Cycling Team at the 2012 and 2016 Olympic Games in London and Rio, and for organizations and individuals ranging from the Joe Gibbs Racing Team, Kansas City Royals, and President George W. Bush.A sought-after speaker, Allen has given two TEDx talks, guest lectures regularly at the University of Colorado at Boulder and has been a key note speaker for organizations like the American College of Sports Medicine, Training Peaks, Map My Fitness, Strava, The North Face, The Colorado Outdoor Industry Leadership Summit, Under Armour, and the Gold Lab Symposium.Read More About Dr. Allen Lim:https://www.skratchlabs.com/pages/about-ushttps://www.instagram.com/allenskratch/https://twitter.com/allenskratch

About this episode:In this week’s episode, Hillary Allen interviews Will Benitez, a nutritionist who owns On Pace Wellness and works with athletes to optimize their nutrition for performance and health. Will and Hillary talk about making nutrition work for you, why highly individualized nutrition is important, and what simple nutrition changes can help you sleep better at night.Episode Highlights:How increased medication usage and food production is affecting health and nutrition needsWhy make nutrition individualized Why “Fad Diets” or something that works for others may not work for youWhy it’s important to figure out how to best support your body through nutritionProtein before bed?Guest Bio – Wilfredo Benitez, MScN, M.Ed.:Wilfredo (Will) Benitez is a performance nutritionist located in Portland, Oregon, USA and is the owner of his nutrition coaching practice On Pace Wellness, LLC. Will believes that nutritional optimization is a process that involves sustainable behavioral changes and practices accordingly. Will works primarily with athletes but also with those who enjoy or want to enjoy an active lifestyle, helping them to optimize their nutrition to elevate performance and health. As a performance nutritionist, a certified running coach, and an athlete himself, Will understands the athlete’s mindset, what it’s like to pursue athletic goals, and how to balance the pursuit of those goals with other responsibilities. He is passionate about helping his clients strike the necessary balance to make the nutrition coaching process result in sustained nutrition habits that are effective for the client’s goals.Will earned his Master's Degree in Nutrition Science in 2017. He lives in Portland with his wife, Valentina, who is a naturopathic physician, and their dog and two cats.Read More About Wilfredo Benitez:https://www.onpacewellness.com/https://twitter.com/WillBenitez21https://www.instagram.com/onpacewellness/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform