Ask A Cycling Coach - Trainerroad Podcast

• The aerodynamic research and testing process explained • What depth wheels should you use? • How to know what tire width to use • Does tire width vary from rider to rider and bike to bike? • What tire pressure is best? • Which tire is the most aerodynamically efficient? • Which tire has the least amount of rolling resistance? • How does a cross wind affect a bike? • How to set up your bike for cross winds? • What to look for in a set of wheels • What to look for in an aero bike

• Cyclocross racing update • Racing two races in one day • What to learn from the pros about cyclocross • The best gearing for cyclocross • How to build the ultimate CX bike • Dropper posts on cyclocross bikes • How to set up a cyclocross bike for road riding • How to deal with delays in resistance on a trainer • Can sweat ruin your bike? • Why are longer efforts hard for some riders? • How to adjust your workout if an interval is too hard • How long should your offseason be? • Training while traveling • What to do if your training isn't translating to the road • Marginal gains for time trials • Mental fortitude and how it affects performance • Does a rough road surface make you more tired? • What causes cramps? • How to follow a TrainerRoad plan outdoors

Professional Triathlete and IRONMAN commentator Matt Lieto. • How to go from average joe to pro triathlete • What type of power it takes to win an IRONMAN • How to pace a triathlon • Do triathletes use elevation training? • How to train for hot weather • How to acclimatize yourself to Kona • How to control your appetite • How to lose weight quickly • How to keep weight off • Tips to overcome food temptations • How to know if you've tapered correctly • What the pros do to taper • High intensity training for ultra-endurance athletes • Managing distractions at a big race • How to stay focused building up to race day • What type of accommodations are best when traveling to a race • Is carb loading best? • How to manage gluten intolerance while traveling • What should you eat before a race or big day of training • Triathlon bike tactics • Triathlon drafting rules explained • Do triathletes actually draft? • How to use drafting rules against your competition • Why you should attack and change your pace in a triathl

Scott Tietzel from Cuore Cycling Apparel (cuore.ch) • What makes a jersey aerodynamic? • How to tell high quality kit from low quality kit • Why do companies use different fabrics? • What type of kit to use for different weather • How to wear your kit like a pro • Small things you can do to make your kit more aero

Professional trials rider & renown coach Ryan Leech • Bike handling tips for new riders • How to bounce back after a crash • How to build skills effectively • How to bunny hop • How to wheelie • How to manual • How to take switchbacks • Which mountain bike should you get • Should you train on your mountain bike or your road bike? • What accessories make you a better rider

• How to save energy in cyclocross • How to pace a cx race • CrossVegas review • How to ride barriers • Braking and cornering for cyclocross • How to adjust your workouts to fit in less than 60 minutes • What CTL can you expect from a base training phase? • What gearing is best for cyclocross? • Is it bad to train at night? • Night training vs. morning training • How much do you have to train in order to get better? • How to raise your FTP • How to follow an interval workout outdoors • How to adjust your training plan for missed workouts • Is it worth it to get a power meter? • How to train for a muscular imbalance • How to improve left / right balance • Circadian rhythms • How important is it to train at the same time every day? • How to balance training with an erratic schedule with training • How to train junior athletes • How to motivate an athlete

MTB Legend Geoff Kabush - 15x XCO National Champion, 5x CC National Champion, 1x XCM Champion – How to race at a high level for a long time – How to adapt to different race formats – How pros approach base training – How to train for endurance mountain bike racing – How to prepare for an Epic Rides race – Bike setup and training for mountain bike criteriums – How much power it takes to win a pro mountain bike race – What type of fitness do you need for mountain biking? – Are power meters useful for mountain biking? – How to use a power meter for mountain biking – Should you pace yourself in a mountain bike race? – How to set up your bike for mountain biking – Are wider bars better? – Which is faster: hard tails or full suspension? – Which tires are best for cross country racing? – How to pick the right tire for your race – Why World Cup racers are faster than North American racers – Is cyclocross beneficial for mountain biking? – How to change your training from MTB to cyclocross – Common mistakes of road rid

Live with DC Rainmaker from Interbike 2016! • How to train for triathlon while traveling • How to travel with your bike • Running power meters • How to measure the difference between two power meters • DC Rainmaker's indoor training tips

• How to train on vacation • How to follow a training plan while traveling • How to train with power on a gym spin bike • Interbike 2016 plans • How to recover from a scary crash • How to feel comfortable after a crash • The best triathlons in the USA • How to train for Leadville • Is it necessary to replicate your goal event's distance beforehand? • How to prepare for an epic race • How to use Zone 2 training • How long do you have to be in Zone 2 to reap the benefits? • How long do you have to be in the Sweetspot zone to reap the benefits? • How to customize your workouts and training plans to your needs • How to train for a criterium • Are off and on workouts good for criterium racing? • How to tailor your training for your goal event • How to train for really steep climbs • How to train for The Dirty Dozen • Bike setup for steep climbs • Can weight training make you a better climber? • How to train for a century

• How to maintain fitness in the off season • How to recover physically and mentally between seasons • What are "openers"? • What workout should you do before a race? • Is it bad to work out the day before a race? • The science behind openers • How to identify strengths and weaknesses • Should you train your weaknesses or strengths? • How to simulate a course with TrainerRoad • Why it's better to do intervals than emulate a race course • How power meters work • Do crank-based power meters measure differently then pedal or hub-based? • How much does drivetrain efficiency affect power data • What is Everesting? • How to train for an Everesting attempt • How to train for massive days of climbing • How to increase training volume of a training plan • How to know when you are training too much • How to avoid burnout • How can you know if you are getting fitter instead of just getting better at testing? • How to measure improvement in your training

• Clif Bar Team's Pete "Thor" Morris • How to travel with your bike • Aerodynamics vs. psychological advantage • Does a beard or long hair slow you down? • Is chocolate milk a good recovery drink? • What is the best recovery drink? • How recovery drinks work • Criterium racing tactics • How to become a better road racer • How to race smart and save your energy • What metrics should you use to measure progress? • How to measure and understand your progress • How to warm up for a time trial • How to become a better bike handler • What is the best way to learn bike skills? • Is it possible to become a better bike handler without technical terrain? • The 3 most important tips for better bike handling • Are power meters necessary? • Which bike should always have a power meter installed on it

• Body fat analysis • How to measure your body composition • What is the best way to lose fat • How to lose fat and gain muscle • How do you compare to Chris Froome? • Chris Froome's VO2 Max, FTP and power to weight ratio • Does poor quality sleep affect performance? • Why measuring your training with mileage is pointless • What is the best way to measure your training • Why isn't your training plan making you faster? • What to do if you feel fatigued • Which earbuds / headphones are best for indoor training • Do aging athletes have to adjust their training plans? • How to adjust your training for your age • What does excessive salt buildup from sweat mean? • Are salty sweat stains bad? • How to use a smart trainer to warmup at a race • How do you know when to start a race hard or go easy? • Why positioning is so important in racing • What course features or characteristics make positioning critical • How to position yourself well in a race • How to pace after a hard start • Different ways to train for cycloc

• How to adjust your training during the offseason • How to train for criterium racing • How to pace an FTP test • How the 8 Minute Test works • What type of racing are you best at, and how do you find it? • Does fitness for one type of racing translate to another? • How to train for cyclocross racing • Is fasted training different than fat adaptation? • Is it normal to have your cadence drop during hard efforts? • How to increase your cadence • Is training at night bad? • How to recover even after training at night • Hacks and tips on how to improve the quality of your sleep • How to get back into training after a long hiatus • Is it okay to repeat a base training phase? • How to stay motivated during base training • How to train with a busy schedule • What is better: Normalized Power or Average Power? • Is it possible for normalized power to be lower than average power? • Which matters more during an interval: live power output or average? • How to transition to a different type of cycling • Can crit riders

– How to figure out your power zones – How to figure out your heart rate zones – Are your heart rate zones accurate? – How to get started with structured training – How do you know if you have enough base fitness? – How to train for cyclocross – Best training plan for cyclocross – Should you train for running if you're racing cyclocross? – What is CTL? – What is TSB? – How to measure your training load, fitness and fatigue – How to taper for a century – How to train for a gran fondo – Why triathletes need VO2 max training – How to use high intensity training for triathletes – How to use ramp tests to understand your performance – How to perform a ramp test – How to power the KICKR remotely – Is pedal smoothness important? – Why pedal drills matter – How to know if you have a bad pedal stroke – How to train for time trials – Low volume training plans: how to use them in race season – How to time your cyclocross training for a long season – How does fasted training work? – Is it important to eat before an indoo

• How to upload outdoor rides to TrainerRoad • What are TrainerRoad training camps? • How to learn MTB skills • How to train for cyclocross • how to transition to cyclocross from road • Can you play video games while you train? • How to mix entertainment with your training • What type of stretching should you do after training? • Best stretches for cyclists • How to maintain fitness in the off season • How to use your offseason to get faster • Is positioning important when training indoors? • Which riding position is best to train in? • Which cadence is best? • Is it best to train at an ideal cadence, or the cadence you'll ride at when outside? • Which gearing is best for road riding?

• Cross-continent riding • How to train for a triathlon • Best music to listen to while training • How to take an FTP test • How to know if you should redo your FTP test • Is it a good idea to take an FTP test before a race? • How to find the perfect pace for a race • What are "junk miles"? • Is tempo bad? • How to make the most of your training • How to train like a sprinter • Are older riders not good sprinters? • Is it normal to see a decrease in FTP? • How to know the difference between a decrease in FTP and a decrease in sustainable power • Morning routines to start the day • How does heart rate relate to calorie consumption? • Is it better to use power or heart rate to calculate calories? • What is normalized power? • Which is better, normalized or average power? • How to understand power data

• How to decide the ideal pace for a race or ride • Perfect pacing for a gran fondo • How to prepare for a Rapha Prestige event • How to save energy in a race • Should you attack the climbs or go easy? • How to deal with saddle sores • Which chamois creams to use • How to train for a gravel race • Should you take indoor and outdoor FTP tests? • How to improve your performance on the trainer • How to structure triathlon training • Avoiding overtraining for triathletes • What is the best pedaling technique? • How to tell when a rider is tired or not • How to know when to attack • How to recognize overtraining • Is high intensity better than low intensity? • The trade off between intensity and volume • How to fit in more training in less time • How to use a power meter when traveling • Using Powertap P1 or Garmin Vectors on excercise or spin bikes in a gym

• Should you train your weaknesses or strengths? • How to train for criteriums • How to train for breakaways • How to win from a breakaway • Bigger riders vs. smaller riders • What are TSS fillers? • How to use recovery rides • How to raise TSS without adding too much fatigue • Does hot weather make you slower? • How to use temperature to customize your training • Where to position a fan when working out • Do saunas make you faster? • Do short/ intense efforts make you faster? • How to incorporate running into cyclocross training • How to train for cyclocross • How to use fasted training • Which workouts are best to use for fasted training • Are long rides best for fasted training? • Are easy rides best for fasted training? • How to make up a week of your training plan after being sick • How to use indoor training for mountain bikers

• Work at TrainerRoad! Software Engineers • What is the ideal weight for a cyclist? • How to know when you've lost too much weight • How slow does an extra pound make you? • Trainer tires vs. standard • Tips on how to install tires • How to pace an IRONMAN bike leg • How to set up your gearing for an IRONMAN • What to do if your legs feel like they are getting tired before cardio • What to do if your cardiovascular system gives out before your legs • How to manage training stress • Is VirtualPower accurate or precise? • How does VirtualPower compare to a power meter • How to get precise power data without a power meter • How to continue training after time off • How to prepare for a century • Can you train with power on a spin bike? • How to train with a power meter while traveling or in a gym • How to perform a power profile protocol test • How to identify strengths and weaknesses as a cyclist • How to pace a sprint, olympic, half- or full-ironman triathlon

• Using the Tacx Neo with thru-axles • Is it wrong to take an FTP test on a hill? • Should you only take an FTP test on a flat road or indoors? • Is your max heart rate flexible? • Is it bad to go over your max heart rate? • Which FTP testing format should you pick? • How to raise your FTP in two months • When do the effects of fasted training wear off? • Interval training in InsideRide Rollers • How to train between road and cross season • How to train for short, hard efforts • Which cadence is best? • Is mountain biking harder than road riding? • Is training on a mountain bike bad? • How bad positioning can hurt your training • Should I train for the cadence I'll be riding at or at an ideal cadence?