Ask A Cycling Coach - Trainerroad Podcast

Low cadence/high force drills, a guide to Training Stress, pain killers & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • We're hiring! www.TrainerRoad.com/jobs • What you need to know about bike demos • What makes a training plan good? • How to train for cycling while training for a marathon • Are low cadence intervals a bad idea? • How to adjust your training plan for group rides or races • Why structured training plans are best • Ramping intervals vs. steps • Why more than Training Stress matters • How TrainerRoad reports power data • How long should you wait to workout after a beer? • Should cyclists avoid ibuprofen? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete using the TrainerRoad app is based on power and calibrated

Time Trial equipment that makes you faster, mental vs. physical limits, taper vs recovery weeks & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • The best equipment to use for a 40k TT • How to find the best TT bike for you • Which aero bars are best • How to save watts with your drivetrain • Can your pedals make you more aero? • How to choose wheels for a time trial • Which are the fastest tires for a time trial? • Best drivetrains for time trialing • What makes a skinsuit faster? • Are shoe covers and gloves faster? • How to hydrate during a time trial • How to differentiate physical vs. mental limiters • How to adjust your training plan • Are taper weeks different than recovery weeks? • Training for a stage race or multi-day ride ---------------------------------------------------------------------------------------------------------------- GET FAS

Standing vs. seated climbing, what it takes to go sub-8 at Leadville, peaking more than once & more in this episode of the Ask a Cycling Coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • What it's like to ride at professional team camps • Tactics or power to weight – which matters most? • How pro cyclists eat • How to beat a strong racer in a crit • How to train for Leadville • Why TT racers should race leadville • What it takes to go under 8 hours at Leadville • How to build useful sprint power • Is chloride bad for cyclists? • What to look for in an electrolyte drink • How to train between goal events • Differentiating between physical and psychological fatigue • How to use RPE to train • Ventilatory thresholds explained • Should you not stand on the trainer? • Which is faster: seated or standing pedaling? • How to reduce anterior pelvic tilt • Why cyclists need to loosen their hips ---------

What most people don't understand about attacks, how to make Sweetspot work easier, supplements for cyclists & more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (9:30) The best way to ease into long intervals • (15:00) How early should you start pre-race nutrition? • Are attacks more mental than physical? • How to carry more corner speed • How to pick races that make you faster •(30:40) How to time nutrition with racing • What type of food is best before a race? • (40:35) Why VO2max intervals are more complex than you think • (43:30) How the same workout can deliver different benefits • (45:25)How to warm up for a sprint triathlon • (53:00) How to pace a time trial • How to train for short time trials • (1:00:00) How to use your power meter and smart trainer • (1:06:10) Are anti-oxidants bad for cyclists? • (1:12:40)How much water is needed to store glyc

What changes happen in your body at different intensities, how to match nutrition with your workouts, a coach's guide to using TrainerRoad & more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad workouts now have thumbnail images in Strava! • Why you should consider refining your pedaling technique • Aero positioning and its affect on performance • Ketosis and cycling – are they a good match? • What happens to your body during a sweetspot interval • Should your nutrition change as intensity increases? • How much fluid does it take to digest food while riding? • How to warmup for short triathlons • How to use TrainerRoad with a coach • A coach's guide to using TrainerRoad ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you complete usi

Does foam rolling actually work, the real reason why triathlon times are getting faster, how much of performance is due to genetics & more! Join us live for this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (4:30) How to know when you should upgrade categories • How to Coach Yourself to Peak Fitness: blog.trainerroad.com/training-plan-guide/ • (14:35) The science behind foam rolling • (30:25) Is non-alcoholic beer bad for recovery too? • (34:25) Are plyometrics good for cyclists? • (44:55) Should you gain weight to be a better time trialist? • (50:50) Genetics vs. talent and how they affect cyclists • (1:02:50) Why triathlon times are getting faster • (1:12:10) Facebook Live Questions ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINERROAD Every indoor workout you compl

How age affects performance, can time trialists sprint, why average power is so low in cyclocross & more in this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (6:20) TrainerRoad's Facebook Beta Group • (7:20) What DEXA scans tell you about your body • (20:00) Do I need to replicate the distance of my goal event in training? • How to troubleshoot trainer problems • (25:25) How does age affect cyclists • Why old age isn't an excuse for declining performance • (33:40) How to train for criterium racing • (44:40) How do you incorporate group rides into a training plan • (50:15) How to train for ultra distance for triathletes • (54:20) How to tell if you lack muscular endurance or not • (1:02:20) Why is average power low in CX? ---------------------------------------------------------------------------------------------------------------- GET FASTER WITH TRAINE

What we learned watching and racing cyclocross for 7 days straight, how to get the best TT bike fit, how to use extra weight to your advantage & more in this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:20) What we learned from CX Nationals • (14:20) How to get the best TT bike fit • (34:00) UCI TT regulations • (42:00) What makes a good TT saddle? • (51:30) Should you skip your taper? • (54:15) How to utilize extra weight in a bike race • Can heavy athletes be good cyclists? • (1:01:20) How to increase training load without too much fatigue • (1:04:10) Tubulars vs. Clinchers • How to fix a flat in a hurry on the trail • (1:11:45) How does cold weather affect performance? • How cold does it need to be to use warmers or embrocation? • (1:19:10) How to refine your pedaling technique ----------------------------------------------------------------------

Cyclocross pros Cody Kaiser and Courtenay McFadden stopped by TrainerRoad HQ for a deep dive on cyclocross training and racing in front of an in-studio audience during Cyclocross National Championships. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • Dismounting tips from the pros • Should you do a step-through or not? • How often should you practice dismounting and remounting? • How to maintain momentum in the sand • How to ride an off-camber section • How to decide if you should ride an obstacle or run it • Tips for learning to bunnyhop barriers • How to pre-ride a course properly • How to ride Belgian Steps • Should you wear a GPS watch or use a head unit? • How do pro cyclocross racers eat? • Taper strategies before a big cyclocross race • Pre-race meals for cyclocross racers ---------------------------------------------------------------------------------------------------------------- TOPIC TIMESTAMPS (00

What happens to your body during a warmup, the do's and don'ts of pre-workout nutrition, why you may reconsider your next recovery drink & more in this week's episode of the Ask a Cycling coach Podcast. ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (04:45) TrainerRoad CX Nationals Athlete Panel Event • We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (6:20) Why you should sync Strava and Garmin Connect to TrainerRoad • (9:05) The science behind warmups • What actually happens during a warmup? • How to know when you should warm up • (16:35) What type of warmup is best for your next race • (24:30) Should you train while you are sick? • (25:50) How to come back to training after illness • (30:25) Do smart trainers and power meters measure power differently? • (34:55) Can upper body mass make you a faster cyclist? • (45:10) How to time your strength training • (46:40) Is heat training disci

A complete guide to planning your training for the year, power vs. heart rate and indoor training tips and gear we're loving right now. All of this and more in Episode 134 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:30)TrainerRoad CX Nationals Athlete Panel Event • (01:17)We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (02:15) Why you should sync Strava and Garmin Connect to TrainerRoad • (02:40)How to plan your year of training • (03:15)How to set proper goals • (11:55)How to make sure you peak at the right time • (13:20)How to prioritize your races: A, B and C races • (14:35)How to adjust your training plan • (19:10)Dealing with multiple A Races • (25:10)Adjusting plan when you don't have enough time • (25:55)Adjusting plan when you have extra time • (31:30)Definition of A, B and C Races • (35:45)Adjusting training plan for illness • (37:40)Adjus

What to do when you miss a workout, Garmin data fields you need for racing, and when should you have a recovery drink & more. All of this and more in Episode 133 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • (00:25) TrainerRoad CX Nationals Athlete Panel Event • (01:20) We're hiring three software engineers! ( www.TrainerRoad.com/jobs) • (10:45) Why you should sync Strava and Garmin Connect to TrainerRoad • (11:04) Consistent-Quality • (12:05) Why your body build is not an excuse • (17:50) How to be a good racer when the odds are against you • How triathletes can use road racing for training • (30:40) CX Tire discussion • (37:35) Does your trainer have too much resistance? • (50:40) What data fields you need to have on your Garmin • (1:11:25) How to adjust your training for missing a workout • (1:11:25) What to keep in mind when training twice per day • (1:15:40) How to

Tactics and etiquette to help you own your next group ride, what cyclists should know about cross-training, and how to rebound from a disappointing result. All of this and more in Episode 132 of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! www.TrainerRoad.com/jobs • Why you should sync Strava and Garmin Connect to TrainerRoad • What every racer should know about number pinning • Dealing with doctors as an endurance athlete • How important is power/weight? • Should you use your TT bike on the trainer? • How to use cross-training for cyclists • How to nail interval workouts outside • Can long course triathletes use MTB for training? • Your guide to nailing an FTP test • How to avoid hand pain for cyclists • How to deal with disappointing results -------------------------------------------

Are wider tires really better, what intensity is best for fat burning and can you brick strength training and cycling workouts? Get the answers in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! Apply here. • Why you should sync Strava and Garmin Connect to TrainerRoad • Training entertainment suggestions • How to manage motivation when life won't let you train • Which Build Phase training plan is best for time trialists • Why you shouldn't copy other's training • Are wider tires better? • What size tire should you be running on your rims? • How to make your current wheelset more aero • How to avoid weight gain when you can't train • Why do triathletes always keep their shoes clipped in? • Are road shoes faster than MTB shoes? • Should you pick road shoes or triathlon sh

How to upgrade categories faster, getting rid of saddle discomfort, and how giving blood affects fitness. All of this and more in this episode of the Ask a Cycling Coach Podcast! ---------------------------------------------------------------------------------------------------------------- TOPICS COVERED IN THIS EPISODE • TrainerRoad Party at Cyclocross National Championships! • We're hiring software engineers! Apply here: trainerroad.recruiterbox.com/ • Why you should sync Strava and Garmin Connect to TrainerRoad • Everything you need to know about category upgrades in road racing • How many points do you need to upgrade to the next category? • Do you get more points for a road race than a crit? • How to upgrade road race categories faster • What is a good FTP? • How fit are professional motorcycle racers? • How to fit big weekend rides into your training plan • What to carry with you on long rides • Should you carry your spares in your jersey or saddle bag? • How to extend base training • How to extend yo

Is a higher cadence actually better, how is crank length affecting your power output, and cornering drills that make you faster. All of this and more in this episode of the Ask a Cycling Coach Podcast! Topics Covered in this episode: • How Cyclists Can Avoid Losing Fitness While Traveling • Is a higher cadence actually better? • Cadence myths busted • How to adjust your training as a parent • How to balance life with training • Cornering drills to make you a better bike handler • Do rollers make you a better bike handler? • Your guide to proper line choice for cycling • What is the difference between Normalized and Average Power? • Is it normal to see higher Normalized Power than Average Power? • What does Variability Index mean? • How to use VI for pacing • Are cooldowns necessary? • What effect cooldowns have on your body • How does crank length actually affect power output? • Are longer cranks better? • Why you should consider short cranks for off-road riding

Ryan Cooper is the founder of Best Bike Split, Chief Scientist at Training Peaks, and an expert on all things aerodynamics and pacing. We met up with Ryan in Kona to discuss how to achieve perfect pacing, aerodynamic advantages in time trialing, and triathlon tactics. Topics covered in this episode: • How Ryan Cooper became an expert in TT pacing • Should you go hard or easy on climbs? • How to properly pace a time trial • What cyclists can learn from triathletes • Are bike changes in time trials a good idea? • How much faster one more watt and one less pound can make you • Which is better: lose weight, or gain power? • How to calculate the effect of elevation on aerodynamics and performance • Are deep wheels actually better on a climb? • When do aero helmets become worse than a standard helmet? • Are aero road bikes worth the weight? • How to beat the wind at Kona • Drafting rules and tactics in triathlon • How to use crosswinds to your advantage in triathlon • How to use your starting position to help you i

The hosts of the Ask a Cycling Coach podcast worked with one of the best MTB skills coaches in the world, Lee McCormack of Lee Likes Bikes, to make you a faster mountain biker. Head over to blog.trainerroad.com to check out the video of this skills clinic. Topics covered in this episode: - How to avoid sketchy moments on the bike - How your knee position on a bike can change everything - How to stay stable in technical terrain - What is the proper body position for descending?  - What is rowing and anti-rowing? - How to carry momentum through rough terrain - How to ride pump tracks - How to reduce fear on a mountain bike - How to recondition your instincts on a bike - How to recover from a crash - Why you should not lean back when you are about to crash - How to not skid your tires when braking - How to recognize faster lines in a corner

Nate returns from India with new insight on how to get power data from a gym bike while traveling, Jonathan gives you a complete guide to Cyclocross National Championships, and Chad goes deep into strength training and staying hydrated during late night workouts. Topics covered in this episode: • Live podcast recording w/Matt Fitzgerald November 4 at Rapha San • Francisco, with group ride thereafter! • Which power meter pedals are most flexible? • How to keep your training on track while traveling • How to recover from taxing travel • How to get extra low gearing on a road bike • Direct mount vs. spiderless chainrings • Why cyclists should be using strength training • How to incorporate strength training into a training plan for cyclists • How to train for time trials • What makes a good time trialist? • Complete guide to USAC Cyclocross National Championships in Reno, NV • How pro CX racers pace differently than amateurs • How to pace a cyclocross race • Why you are getting dropped at the end of a race • 24-

The podcast hosts are back from Kona and share everything you need to know before climbing Mauna Kea. As Nate gets ready for another long trip overseas, we share the best on-the-go training setups, tips for how to keep your training on track while traveling, and 5 strength training exercises for cyclists. Topics covered in this episode: • Live podcast recording w/Matt Fitzgerald November 4 at Rapha San Francisco, with group ride thereafter! • What we learned from riding Mauna Kea • How to pace a high elevation climb • What to wear when climbing Mauna Kea • What type of bike to ride for Mauna Kea • Do you need multiple bikes for Mauna Kea? • What gearing is best for Mauna Kea? • Nutrition plan for Mauna Kea • How to avoid back pain when riding • What gearing do you actually “need” for cross racing? • How to follow a training plan when traveling • Which trainer is best to use when traveling? • What power meter is best for traveling? • What workouts maintain fitness when traveling? • Passing and singletrack etiq