Ask A Cycling Coach - Trainerroad Podcast

Stage 3 of Cape Epic was brutally hot, extremely dry, and included the hardest climb of the entire race. But it was also less technical than the days that preceded it, and our racers were able to take advantage with strong performances. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.l

The race got truly underway today as athletes tackled what is officially billed as the queen stage of Cape Epic. Stage 2 lived up to the hype, offering several serious climbs, unrelentingly rocky terrain, and a dangerously steep descent to the finish. Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Fas

With the short Prologue successfully behind them, competitors faced the first major challenge of Cape Epic with the 98 km Stage 1. Our teams all came out of the prologue well-positioned and feeling good. How did they fare today? Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2Z

Beginning and ending at the University of Cape Town, this opening time trial was far too short and early in the race to cement an overall victory, but a major setback or crash here could have ended the chances of success for the rest of the week. How did our athletes fare in their first day of racing at Cape Epic? Stay up to date with the teams: https://trainerroad.cc/3p0oNXW ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to us

Join Jonathan Lee and Trainerroad’s Rossouw Bekker as they break down the Cape Epic route, considering the unique demands and challenges that await them in each stage. ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq ---------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast no

Cape Epic is finally here! Tune is as we get to know each team, what their preparation has been like, how they plan to execute and more. ---------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq ---------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com

High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road’s Hannah Finchamp as we dig into the relationships of glucose, insulin and workout intensity to know how you can prioritize health and performance, and much more! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - What happens when our bodies eat sugar? 5:21 - How does insulin work? 8:38 - How does activity affect insulin? 15:52 - Are high-carb endurance athletes at risk of becoming diabetic? 20:30 - Data-driven ways to plan meal timing 50:59 - Hannah’s tips for bike choice 1:30:40 - A pro’s guide to chaotic race starts 1:35:59 - Live questions and answers 1:53:54 ---------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - Threshold Intervals for Cyclists: Benefits, Examples, and Tips for Success - +61w FTP and Full-Distance Tri Finish with Lauren Hackney - Successful Athletes Podcast Episode 60 - Successful Athletes Po

Anaerobic training is important for many athletes, but does its high-sugar burning nature lower your FTP? We’ll dig into the science of anaerobic training, lactate threshold, glycolysis, meal timing and much more in Episode 326 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - TrainerRoad launched a Free Trial! - How much is too much anaerobic training? - What anaerobic training does to your body - Does anaerobic training hurt FTP? - How does your body break down, store, and use sugar? - How to time your meals for ideal performance - Easy recipes for athletes - Should you hire a nutritionist? - Pairing nutrition with load and deload phases ---------------------------------------------- ---------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - https://trainerroad.cc/3igDK3L The Science and Translation of Lactate Shuttle Theory - https://trainerroad.cc/2Wlv2K1 Rehabilitating lactate: From poison to cure - https://trai

Cross-training is not usually considered as necessary for cyclists, but should it be? We’ll cover the science of cross-training, how to raise power while dropping weight and much more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - TrainerRoad launched a Free Trial! - How to raise power while losing weight - Why some athletes drop power while losing weight - The science behind cross-training and why cyclists should do more of it - Rapid Fire questions - How to level up your sprint skills in a week - Is pre-workout weight training a way to get more adaptations? - Is it better to focus on the effort or distract yourself? ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit

We know you burn energy in training, but what about when you recover? What processes happen in your body and how much energy does it take? We’ll cover this and go into the do’s and don’ts of training camps with two pros from the Orange Seal Off-Road Team, Hannah Finchamp and Alex Wild! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 00:14 - Why do pro athletes still have elevated breathing rates on the podium? 13:07 - What happens in your body after a hard effort 17:04 - Is your caloric burn still elevated after training? 29:19 - Adjusting training for high-stress situations 1:22:44 - A guide to planning training camps from the pros 1:31:32 - When should you increase training volume? 1:43:10 - Is harder training actually better training? 1:50:29 - Live questions and answers 2:01:54 ---------------------------------------------- STUDIES MENTIONED IN THIS EPISODE Effects of incomplete pulmonary gas exchange on VO2 max. Powers, et al 1989: https://bit.ly/3BVWnS9 9:36 Calorim

BWR Asheville winner Sofía Gomez Villafañe joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more. Tune in now and get faster! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Sofia’s BWR Ashville experience 5:49 - How do the fitness requirements differ between gravel and XCO 9:53 - Cape Epic update and the physical toll of stage racing 12:59 - Altitude training deep dive 27:14 - Should you train at a high altitude? 1:24:58 - How to time altitude training 1:28:54 - Nutrition for long events 1:50:54 - What bike is the best all-around off-road bike 1:53:12 - Live questions and answers 1:57:48 ---------------------------------------------- STUDIES MENTIONED IN THIS EPISODE Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999: https://bit.ly/3gWGlzq 33:03 Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013: https://bit.ly/3yAjLlX 38:27 Effect

Keegan Swenson joins us to talk about his Leadville and Breck Epic wins and to help us answer your questions on training with bad air quality, finding your strengths and weaknesses and much more. Tune in now and get faster! ---------------------------------------------- TOPICS COVERED IN TODAY’S EPISODE Keegan’s experience at Leadville and the Breck Epic (00:28) How to prepare for long and short events at the same time (26:49) How air quality affects performance and health (41:08) Suspension for gravel bikes (1:02:13) What to carry in a saddlebag (1:04:24) Finding your strengths and weaknesses (1:39:35) Tips for increasing carbs without GI distress (1:47:14) Live questions and answers (1:58:51) ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR

Please be advised: this episode contains discussions about mental health that may be difficult for listeners. If you are in need of help or support, please contact: In the US: National Suicide Prevention Lifeline — tel:18002738255 In the UK: Samaritans — 116 123 This week, we have a very special episode of the Ask a Cycling Coach Podcast! Before she was a professional cyclist, Amber Pierce was a high-level swimmer aspiring to be an Olympian. However, the physical, emotional, and mental stress of transitioning to college athletics, eventually led to a breaking point. Tune in as Amber shares the first part of her story about motivation, identity, and self-doubt in the world of sports, in this episode of the Successful Athletes Podcast. ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request prio

We interviewed 10 of the fastest athletes taking on the Leadville 100 to find out how they are uniquely preparing their bodies, equipment and execution strategies to find success at one of the biggest mountain bike races in the world. Tune in to hear from Sarah Sturm, Eddie Anderson, Laura King, Peter Stetina, Katerina Nash, Alex Wild, Hannah Finchamp, Keegan Swenson, Rose Grant and Alex Howes! ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Pla

As the race season comes to an end, it’s time to begin to reflect on your journey. Moving forward, what are your plans for next season? We’ll cover this and more in Episode 319 of the Ask a Cycling Coach Podcast! ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els ---------------------------------------------- ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd Get Started: https://bit.ly/3unoSnx ---------------------------------------------- SUCCESSFUL ATHLET

How are testosterone levels, recovery and adaptation affected by hair-loss drugs, how do you train explosivity, and how do you build an ideal leadout train? We’ll cover this and more in Episode 318 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - How to pace yourself in a fast race - Do hair loss treatments make you a slower cyclist? - Surging vs. steady power: which is best? - Who is your spirit Disney character and why? - HR Monitors and Adaptive Training - The hosts analysis of the Olympic Cycling events - How to build an ideal leadout train - Should cyclists focus on explosive or slow and stable strength movements? ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq Request priority access for here: https://bit.ly/3oR8Els -----

Santa Cruz Bicycle’s Keegan Swenson joins us to talk about his two National Championship wins and his unexpectedly bumpy ride at Belgian Waffle Ride, as well as answering your questions on recovery modalities and joining us for a discussion on leadout train tactics and training. ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - Keegan’s learnings from National Championships 1:04 - Nate’s learnings from Tahoe Trail 100 22:233 - Managing hunger during training blocks 32:45 - Tips for strong riders in weak fields 53:09 - Keegan’s Belgian Waffle Ride experience 1:04:23 - The value of equipment upgrades1:36:30 - Recovery modalities that actually work 1:48:57 -What’s the best bike and equipment for Leadville? 1:54:26 ---------------------------------------------- BLOG ARTICLES MENTIONED IN THIS EPISODE Cycling for Weight Loss: https://bit.ly/3Byb5iC Five Tips for Training and Weight Loss: https://bit.ly/3eH2osE Sub-Nine Leadville Finish with Sergio Sandoval: https://bit.ly

What muscle fiber type is best for cycling, how do you influence it, and how much of it is genetic? We’ll cover this as well as pro cyclist data and why many athletes don’t share it, how to race in dangerous circumstances and manage crashes and much more in Episode 316 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:13 - Jonathan’s learnings from National MTB National Championships 5:41 - Nate is racing again! 39:04 - Why pro cyclists don’t share data 42:47 - A deep dive on muscle fiber composition for cyclists 54:11 - Race-day focus tips 1:20:33 - Publishing data insights from TrainerRoad’s data-set 1:23:52 - Do gels replace aid stations? 1:29:16 - Do recovery shakes get nullified by post-ride meals? 1:31:55 - How to mitigate risk in criterium racing 1:46:08 - How to avoid crashes in a criterium 1:52:23 - Why are cyclists so susceptible to broken collarbones? 1:55:21 - How to learn to crash safely 1:57:46 ----------------------------

This week, we have a very special episode of the Ask a Cycling Coach Podcast! We caught up with 10 professional mountain bikers to learn how they prepared for the MTB National Championships in Winter Park, CO. Learn how these athletes prepared for high elevation, what nutrition plan they’re following for the race, much more all covered in this week’s Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Welcome to a very special episode! - Athlete Introductions - How did you prepare for altitude? - Did you do anything special to prepare for this course? - Did you taper for this race? Was it different than you would taper for a typical race? - What’s your nutrition plan for race day? - What unique equipment choices did you make or are planning on making for this race? ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://b

Does metabolic efficiency change at different intensities, when do you choose to mark a rider or go solo and make them chase, how to increase your sustained power abilities and much more all covered in this week’s Ask a Cycling Coach Podcast! ----------------------------------------------  TOPICS COVERED IN THIS EPISODE - Carrying momentum while cornering in a group 15:53 - Does metabolic efficiency change at different intensities? 36:27 - The hosts’ thoughts on the start of the 2021 Tour de France 1:06:58 - Sodium Loading 1:15:10 - Should motor pacing and group rides be excluded from KOMs? 1:18:18 - A practical way to gauge VO2max capabilities 1:22:23 - Improving sustained power 1:27:24 - When to mark a rider or go solo 1:36:12 - Live Questions 1:48:15   ----------------------------------------------  LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bi