Ask A Cycling Coach - Trainerroad Podcast

Professional triathlete and IRONMAN commentator, Matt Lieto, and your podcast hosts recorded a special episode to chop up Grinduro, one of the most interesting races on the calendar that you need to know about, and their preparation for one of the toughest climbs on earth, Mauna Kea. Topics covered: • Triathlon and gravel racing • A triathlete’s take on The Downieville Classic • What makes Downieville unique • Why training with bigger tires can make you faster on race day • The thing you should focus on in technical terrain • How triathletes can get more comfortable on the bike • What is Grinduro? • A new racing format we should all know about. • Race strategy for Grinduro • How to pace yourself during Grinduro • What gearing to use for Grinduro? • Which bike is best for Grinduro? • Nutrition tips for Grinduro • What you need to know before racing Grinduro • Paceline etiquette • Raceday morning mistakes to avoid • Why Chad dropped Nate at Grinduro • A trick to getting faster Grinduro stage times • Pros chasin

Andrew Talansky is one of the most successful American cyclists in history with a win at The Criterium du Dauphine, top ten Grand Tour finishes, domestic tour wins and national championship titles to his name. At 28 years old, some would say he has his whole road racing career ahead of him, but he's changing gears – the most successful American pro cyclist in recent times is moving sports to triathlon. We sat down with Andrew at the IRONMAN World Championships to discuss what a road cyclist needs to do when he transfers to Triathlon. Topics covered in this episode: • Why Andrew Talansky left pro cycling • The demands on the pro peloton • What it's like to ride in the pro peloton • How to mentally deal with a bad crash • How triathletes can be more valuable for sponsors • Does Andrew expect to have the fastest bike splits in triathlon? • What are Andrew Talansky's running abilities? • How Andrew Talansky plans to become a fast swimmer • How Andrew Talansky plans to build up to IRONMAN full distance races • Wha

We sat down with Emmet Kelley, a triathlete from Ireland, to learn every detail about how he trained and qualified for IRONMAN World Championships in Kona. Topics covered in this episode: • How qualifying for Kona works • Which events should you pick to maximize your chances of qualifying • What type of swim, bike and run splits would you need to qualify for Kona • How to optimize your bike equipment • How to follow a training plan with a busy schedule • What made the biggest difference for Emmet

• TrainerRoad's Product Manager mixing it up with the pros! • TrainerRoad athlete Liz Lyles' IM Chattanooga win • IRONMAN World Championships TrainerRoad plans • The podcast hosts are going to climb Mauna Kea! • Levi's Gran Fondo recap • How to train for Levi's Gran Fondo • What to know about the Levi's Gran Fondo course • How to recon a remote course • How to pace a long day in the saddle • What is a "passhole"? • 10 best tips for Levi's Gran Fondo • How to train between back to back big weekends • Cold weather riding footwear options • What causes your peak power to drop? • Why has fasting quit working? • How to change your BMR • Do electronic muscle stimulating systems work? • How to overcome a fear of swimming • Swimming lessons for adults

In this special episode we spoke with the God Father of triathlon innovation, Dan Empfield, at Interbike in Las Vegas, NV. Topics covered in this episode: • How triathlon wetsuits came to exist • What caused TT bikes to be designed as they are • The two most important bike fit measurements • How gravel racing could affect triathlon • How to know if a TT bike fits you before you buy it • How to avoid neck pain in aero position

• How to race with a bent derailleur hanger • The one thing you shouldn’t do right before a race • Why your disc brakes may be rubbing • How much aggression is okay in cx? • How to get a good start, even from the back of the pack • How to know when to make passes and when to wait • How to know if you should ride or run stairs? • How to not clip your pedals on stairs • How to remount smoothly in a turn • When bunny hopping barriers is a bad idea • Tips for making it through a sand section • How to drift turns on a CX bike • What your tread can tell you about how your bike will handle • What it takes to get a UCI point in cyclocross • Chad, Nate and Jonathan’s results at Cross Vegas • The key that most amateur CX racers are missing • How to know if your race is over, or if you can salvage it • What makes a good single speed course? • How to beat somebody with a higher power to weight ratio in CX

Keegan Swenson (Cannondale 3Rox), #2 ranked pro XC racer in the USA, joins us for his take on cyclocross and a preview of Cross Vegas. Topics covered in this episode: • What makes pro athletes different from the rest of us • Keegan Swenson's power data • Pre-race warmups for cyclocross • Pre-race "leg openers" for the pros • Tire choice and bike setup for grass cyclocross courses • Pedal setup for cyclocross racing • How to pace Cross Vegas and other cyclocross races • How to know if you should ride or run through obstacles  • How to pop a tire onto the bead in an emergency

• Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, at Rapha Cycle Club in San Francisco, CA! • XC MTB suspension setup guide • What motivates you to race? • How to use your off-season wisely • How long does fitness last? • Should you use a full suspension MTB on the trainer? • Which pedals should you get? • How to win a crit for first-time riders

• How more carbohydrate actually improves performance • Updated mobile apps! • Depleted glycogen stores vs. skipping breakfast • What it takes to win Park City Point 2 Point (beat the best XC racers in the country) • Can CX training replace Base training? • Is cold training as important/beneficial as heat training? • Gear and strategies for cold weather riding • What is muscle "activation"? • Is smooth pacing in CX a bad idea?

- Join us and author Matt Fitzgerald in person for a live podcast recording! Saturday, November 4, 2017, @ Rapha Cycle Club in San Francisco, CA - Nate's new MTB - "Park City Point 2 Point" MTB race - New cyclocross plans! - How to fix shifting problems on a smart trainer - Is precision during rest intervals important? - Can you do too many or too few races in a season? - Cyclocross in the Crossfit games!?

• Live podcast recording at Rapha Cycle Club in San Francisco Nov. 4! • Why Breck Epic is one of the hardest races in the world • Nate's new approach to nutrition • Should you have different FTPs for different circumstances? • How focus and motivation can improve your performance • Is visualization damaging or enabling? • How to know if your helmet is ruined • How bike fits work and how to pick the best one • Do sugar coated pills hurt fasted training?

• How to transition to cyclocross season • The effects of humidity on heat training? • Could the Trek Domane be a gravel bike? • Should you maintain your smart trainer? • Can you skip base training if you are fat adapted? • Can you shortcut to peak fitness if a race schedule changes? • Tips for endurance mountain bike racing • Can you use ERG mode during an FTP test? • How to make yourself a sprinter • Are brick workouts really worth it?

The dust has settled and Coach Chad, Jonathan and Nate share their final thoughts on Singletrack 6. Topics covered in this episode: - How to travel to a race on a budget - The effects of a concussion - How to recover from a concussion - Ideal bike setups for cross country racing - What is the best bike for technical XC racing - How to decide between a hardtail or full suspension MTB - What your pace has to do with cramping - How to ramp TSS for a stage race - Marginal gains for Hydration Packs - Does heat training pay off? - Daily pacing for a stage race - The logistics of a stage race - Tire choices for the interior of BC - Should you use a hydration pack for XC racing? - Marginal recovery gains during a stage race - How to recover from a stage race - How MTB recovery differs from road recovery

Stage 5 of Singletrack 6 took an unexpected turn. Tune into this super quick episode to see what we learned. Topics covered in this episode: – Maintaining focus even when the trail is easy – Why you should never feel ashamed of walking a technical section

The Queen Stage is in the books! Only two stages left of Singletrack 6, but does Jonathan have two stages left in him? Topics covered in this episode: • Using a power meter for mountain bike racing • How to deal with blisters on your hands from mountain biking • Why you are getting flat tires • Using the experience of smart trainer on the trail • The aggressive demands of an XC Stage race • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 5 preview

Stage 3 was the highest stage yet and nearly 100% singletrack, and Coach Chad is back! Topics covered in this episode: • Big pre-race breakfast or constant snacking: which is best? • Pacing in a fast group • How to adjust your race strategy for a bad start position • Things to consider when receiving info about a course • How to manage fear in a race • Avoiding flat tires in rocky terrain • How to know when to back off and let a group go • Trusting your strengths on race day • Stage 4 preview

Stage 2 started hard and remained technical throughout with plenty of riders being caught out by rugged terrain and technical climbs. Topics covered in this episode: • How to manage a hard start in a race • Dealing with dusty conditions • Regrouping after a mid-race setback • How to carry momentum in technical terrain • How to pass and get passed on singletrack • A trick to help you gain time on climbs • How to provide good rider support • Chad's plan for cramp management • Stage 3 preview

Stage 1 is done & dusted, and it left its mark with some serious shake-ups moving forward. Topics covered in this episode: • How not to start a race • Is pushing hard for position early in a race really worth it? • Making steep climbs manageable • Things to remember in technical descents • How did Nate's tire choice end up? • How to tackle steep and loose descents • How to change your mental state mid-race • The host's nutrition strategies • Managing cramps, and how to avoid them • Stage 2 preview

• Upcoming daily podcasts! • How training for a technical MTB race is different • How to overcome fear on a mountain bike • Different ways to taper for a race • The best way to fly with your bicycle • How to plan transportation for your stage races • How to recon a foreign route from afar • What tires should you pick for Singletrack 6 or a technical MTB race • How to know if you should carry a hydration pack or not • What are tire plug kits? • Conditions you should monitor for a stage race • How to plan meals & nutrition for a stage race • How to pace a 6-day stage race

• Why maple syrup could be good mid-ride fuel • Pacing a mountain bike TT • How to manage performance on a hot day • Why even XC riders should go ride lifts at a bike park • How to fit training into a busy vacation • The UCI tire width rule that you need to know about • Are night lights keeping you from recovering? • Should you train during high ozone warnings? • Are goosebumps a bad sign when training? • The daily schedules of Nate, Chad and Jonathan • The pros and cons of racing in combined category races • How to read a race and know your competition • How to get upgrade points for your next race