Ask A Cycling Coach - Trainerroad Podcast

Does spending time outside in the heat cause heat adaptation, what can you do to lower RPE in the heat, and does training in the heat cause swelling? We’ll cover this as well as a discussion on fat burning for endurance athletes, the aerodynamic implications of out-of-the-saddle pedaling, and much more in Episode 373 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (15:57) Why does standing require more power? (41:19) Should ultra-endurance athletes eat less carbs? (01:02:12) Should every training session make you faster? (01:31:04) Does working outside in hot conditions cause heat adaptation? How to lower RPE in the heat (01:50:01) Does training in the heat cause swelling?   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3PMgRDA    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and sc

Ice Friction / The Feed’s Alex Wild and Squid Bikes’ Ivy Audrain join us to discuss how to achieve your fastest 100mi possible, whether training at the bottom or top of a zone really makes a difference, and much more in Episode 372 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (01:39) Alex’s learnings from Crusher in The Tushar (17:21) Does training at the top or bottom of a zone make a difference? (25:55) Singlespeed training, and how it can help geared athletes (36:43) How to ride the fastest 100mi possible (01:03:40) A pro’s perspective on standing vs. seated climbing (01:24:56) What factors you should consider when deciding to use an aero helmet (01:45:06) Live Questions   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3IF7rYz     TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning a

What would you change about pro cycling, when are counterattacks bad form, how to prepare for counterattacks and respond to them, and when does weight stop mattering for time trialists. We’ll cover all of this and more in Episode 371 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE (7:24) What would you change about pro racing? (35:04) What does your power meter calibration number mean? (43:03) How to prepare for and respond to counterattacks (58:08) Which training metrics are non-zero averages? (1:11:34) When weight does and does not matter in cycling (1:20:56) Managing a post-race disappointment   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3PdhCpj    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intel

There’s a common mistake that many cyclists make that could be hurting their sprint power. Join Coach Chad, Ivy Audrain, Nate Pearson, and Coach Jonathan for a discussion on this, when should you launch your sprint, what happens when you take in too much sugar on the bike, the scientific research on whether it’s better to spin lightly or stop pedaling between intervals, and more in Episode 370 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE (23:16) Does spinning between intervals really help? (38:37) Best and worst upgrade ROIs for cyclists (01:16:55) What happens when you take in too much sugar on the bike? (01:46:56) Is it bad to be the first to sprint? (01:58:46) An easy way to raise your sprint power RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3y5cWea    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoa

Pivot Cycles’ and DT Swiss’ Hannah Otto joins us to discuss her learnings from her recent UCI XC MTB wins in Montana and Alberta, as well as discussions on substrate utilization at different intensities, what research says about the effectiveness of spinning between intervals, her tips for muddy riding conditions, and much more in Episode 369 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE (7:08) Substrate utilization at different intensities (46:46) Hannah Otto’s feed zone tips (1:24:32) Hannah’s tips for riding in muddy conditions RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3A35iU2    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual

Cryotherapy is a recovery modality that is gaining popularity, but what does science say about its effectiveness? We’ll cover this as well as a look into scientifically-backed hydration strategies, what low heart rate means during races, and more. TOPICS COVERED IN THIS EPISODE (0:49) Keegan’s Unbound Experience (04:12) Does cryotherapy make you faster? (31:51) Why do I have low heart rate during intense races? (42:34) How to return to training after time off (52:10) How Keegan fueled at Unbound Gravel (01:08:23)  Scientific hydration recommendations (01:20:09) Is there benefit to perfectly steady intervals? (01:28:16) An alternative progressive training strategy?  (01:30:57) Live Questions   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3N58SjC    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science

Join us as we analyze Keegan Swenson’s and Alex Wild’s race performances at Unbound Gravel 2022. TOPICS COVERED IN THIS EPISODE (1:04) Keegan’s race review (19:00) Alex’s race review RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3tt3BeG  TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more about TrainerRoad: https://trainerroad.cc/3BasfTM  Learn more about Adaptive Training: https://trainerroad.cc/3rF5Cnp    ABOUT THE ASK A CYCLING COACH PODCAST Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week  USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests an

Hannah Otto joins us to cover all that she’s learned from her racing so far this season, as well as a discussion on how to maximize the effect of recovery weeks, whether endurance bikes are actually slower than race bikes, and much more.   TOPICS COVERED IN THIS EPISODE   (0:33) What Hannah has learned from her Spring 2022 race season (31:24) Amber and Hannah’s tips for racing to win (39:47) Unbound Gravel (52:30) How to get the most from recovery weeks(01:02:13) Practical tips on adjusting your training when “life happens”(01:16:30) Are endurance bikes slower than race bikes?   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3xbxbYf    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It tr

Amber, Coach Chad, and Coach Jonathan cover how shortening or increasing the intensity of rest between intervals affects adaptations, what the least amount of training is that you can do to get faster or maintain fitness, Ambers tips for how to build a race plan, and more importantly, how to stick to it or adapt mid-race, and much more. Join us for Episode 365 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (03:01) How long do rest intervals need to be? (29:23) How to build and follow a race plan? (01:19:04) Is there a minimum to how much you need to train? (01:36:05) How race strategy changes for stage racing   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3wFNr3y    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your perfo

Power-to-weight ratios are a helpful indicator of performance potential, but they can wreak havoc on athlete’s expectations and mental state. Join us for a deep dive into why W/kg may not perfectly represent your potential, as well as discussions on the point of Specialty Phase training and how to use it, how to pace hilly ultra-endurance events and more!   TOPICS COVERED IN THIS EPISODE   (1:22) Maintaining traction on steep and loose climbs (33:01) The best cycling kit options to own (51:26) Why the Specialty Phase of training is important and how to use it (1:07:14) How to know when you shouldn’t do a workout outside / tips to hit your power targets outside (1:19:48) What w/kg do you need to be competitive (1:58:51) Pacing Ultra-Endurance events with lots of climbing   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3w98cV8   TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Sto

What can you do to enter a parasympathetic state as quickly as possible post-training, and why is it so hard to achieve sometimes? We’ll cover this and how to build fitness that withstands and doles out attacks, if Epsom salt baths are beneficial for cyclists, and much more in Episode 363 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (01:25) Do epsom salt baths help recovery? (17:50) How to withstand attacks (40:18) How to quickly reach a parasympathetic state (01:09:43) How posture affects breathing (01:21:57) Training’s effect on urinary urgency (01:26:45) Live Questions   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3w98cV8   TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your

Amber, Ivy, and Nate join Coach Jonathan for a discussion on what coaches mean when they say “consistency”, why it matters, and how to prioritize it, how to break away from a strong field, why cyclists have tight hips and what to do about it and much more. Tune in now for Episode 362 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (02:23) What is training consistency and why is it so important? (23:13) How to break away in strong fields (50:19) Why power is key for calorie measurement (59:25) Mood and training periodization (01:05:25) Why training harder isn’t always the answer (01:16:09) Why cyclists have tight hips and what they can do to fix it (01:23:21) How to maintain fitness through the summer   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3LIayQ1    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad

What is the best type of training to maintain fitness, how to match your nutrition plan to your event, and are complete rest days necessary? Join Coach Chad, Amber, Nate, and Jonathan for these discussions and much more!   TOPICS COVERED IN THIS EPISODE   (04:07) What’s the best type of training to maintain fitness? (27:05) How to match your nutrition plan to your event (50:19) Do you need complete rest days? (01:11:37) Are you shifting too often or not enough? (01:20:17) The benefits of wheel-on trainers RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/38u9Req    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Learn more abou

Coach Chad, Amber, Nate, and Jonathan discuss what causes high heart rate during training, the effect of altitude on tapering and the specialty phase of training, anaerobic work capacity and much more in Episode 360 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (6:44) What causes high heart rate during training? (24:29) Why tubeless tires are not fixing flats in road races and the hosts’ thoughts on Paris Roubaix (48:46) The effects of altitude on tapering (59:11) What is Anaerobic Work Capacity? (01:24:55) How to motivate a group to work together   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3rI82RS   TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains

What effect does body hair have on evaporative cooling, how to find the minimum effective dose with heat training, should openers depend on your event type or your preferences, and much more in Episode 359 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (01:52) How does body hair affect evaporative cooling? (11:49) How to find the minimum effective dose with heat training? (26:54) Should openers vary depending on discipline or the athlete? (43:34) How to reduce bodily fatigue from long rides   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3uH4f9b   TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.   Lear

Is BFR training your missing piece to getting faster? Coach Chad, Amber, and Jonathan cover this along with pedaling technique, whether cold weather causes cramps, and much more in Episode 358 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE   (03:37) Does blood flow restriction (BFR) training make you faster? (57:15) Intermission: Host Challenges/Events Discussion 01:06:04 How to appropriately mix carbs, electrolytes, and caffeine supplementation during a long ride (01:15:16) Do base layers help cooling in hot conditions? (01:29:40) What is proper pedaling technique and how do you improve it? (01:43:11) Does HR elevation prior to training make it less effective? (01:47:30) Mobility exercises to hold the aero position (01:54:58) Does cold weather cause cramping?   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3xfAb6i    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9

Ivy and Nate join Coach Jonathan for multiple questions on nutrition that will give you actionable tips for big improvements, as well as discussions on multi-day event pacing, race anxiety, and new possible podcast host events and challenges!   TOPICS COVERED IN THIS EPISODE   (5:30) Dropper posts and other innovations in bike racing (21:20) How to manage pre-race anxiety (47:55) How to pace yourself during multi-day rides and stage races (01:12:15) Nate’s Intermission (01:25:51) What challenges/races should the podcast hosts do next? (01:43:10) Practical nutrition tips that deliver big improvements   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3qSVRkC     TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust y

Amber Pierce and Alex Wild join Coach Jonathan for a guide on how to crush long climbs, sleep’s effect on training adaptations, and whether it matters if you train at a specific time of day with consistency. Tune in and share this episode with your friends!   TOPICS COVERED IN THIS EPISODE   (4:25) Does training time consistency matter? (22:17) Pacing marathon MTB and gravel courses like the Tahoe Trail 100 (46:33) Rapid Fire Questions (01:10:13) How lack of sleep affects training adaptations (01:33:18) The pro’s guide to crushing long climbs   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/36NlbBD    TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.   Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes

Hannah Otto, Coach Chad, Ivy, and Jonathan discuss the point of anaerobic training and how strength training affects it, why different people need to warm up differently and guidance for your next warmup, how to use both indoor and outdoor training to get faster and much more. Tune in now to Episode 355 of the Ask a Cycling Coach Podcast!   TOPICS COVERED IN THIS EPISODE (01:14) What happens to our body during a warmup? Why do different people need to warm up differently? (14:43) Tips for your next pre-race warm up (53:21) Rapid Fire questions (01:33:21) What is the point of anaerobic exercise? (01:39:11) How does strength training affect anaerobic efforts? (01:54:31) Pro tips on outside workouts How to balance outdoor riding with your TrainerRoad training plan How to balance indoor and outdoor training to get faster   RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/3ilyMlS   TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No other cycling app is more effective. O

Amber, Ivy, and Coach Jonathan discuss what HRV is, how it’s used in endurance sports, what it means if your HRV is low or high, what your HRV should be, the objective of threshold training and pro tips on how to get better at it, how to have productive conversations on sensitive nutrition issues with endurance athletes and much more. Join us live on YouTube for Episode 354 of the Ask a Cycling Coach Podcast and share this episode with your friends! TOPICS COVERED IN THIS EPISODE (05:12) What is the point of over-unders? Why threshold training is crucial for cyclists Pro tips on how to get better at threshold training (37:21) What is HRV? How Heart Rate Variability is used in endurance training What does it mean if your HRV is too low or too high? What should your HRV be? (01:33:28) How to have conversation about food with endurance athletes you care about RESOURCES MENTIONED IN THIS EPISODE https://trainerroad.cc/34wdJda  TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad is the #1 cycling training app. No o